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The FAF AFAP Digest

Dec 24-27

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by , December 27th, 2015 at 03:24 PM (1816 Views)

Thursday Drylands:


I wasn't really ready to go to the gym after having done drylands son Tuesday, but Fort Son wanted to go ... so off I went.

rehab ex
flutter kicks on bosu, 2 x 100
pike ups with feet on yoga ball, 2 x 10
explosive fly pulls on double cable machine, 35 x 3 x 5
explosive leg extensions, 90 x 3 x 15
hip abductors, 120 x 4 x 5
back extensions w/plate, 25 x 3 x 10
combo skull crusher + straight leg raise, 45 x 3 x 12
straight arm dips, 90 x 3 x 15

1000 EZ in the pool afterward


Friday: off


Saturday:

5 mile walk-run on treadmill

mini core workout at home:
flutter kicks on bosu, 100
TRX pendulum, 2 x 25
TRX saw pikes, 2 x 15
TRX forward & backs w/forearms on bosu, 2 x 15
single leg deadlift w/10 lb DBs, 20 x 2 x 10 each leg


Sunday: Swim/SCY @ Sewy w/ Bill & Jim

Warm up:


500 various
100 scull
8 x 25 shooters w/fins @ :45 (while they did 8 x 50 free)
4 x 25 burst + cruise @ :45
50 EZ

Main sets:

They did 10 x 50 @ 500 pace @ :50
I did 20 x 25 breast @ 100 pace
150 EZ

Then we did Jim's new set:
6 x AFAP kick for :30 + 50 EZ @ 4:30
-- I did these dolphin kick w/fins & board. Was getting to about the 60 yard mark on each :30 effort
100 EZ

Total: 2400


~~~~~~~~~~~~~~~~~~~~~~~~


I felt rather awful in the pool today -- maybe a combination of xmas hangover and a lot of drylands. Jim is obsessed with this new set -- 6 x :30 AFAP kick @ 4:30 based on a recent Swedish study. The set is designed to increase endurance, despite the ample rest. The theory goes something like: the free radicals from all out efforts create calcium leaking in the cell channels, which in turn prompts oxygenating mitochondria growth. I had to poke a little fun at him bc I've been doing a variation of that set (5 x 50 AFAP @ 5:00 for years), and have told him that anaerobic work produces aerobic conditioning effects. But this is the first time he's ever done such a set with me. We were theorizing that there might be some benefit from just pulling such a set too.

My workout options are pretty limited for the next week plus with the high school pools closed, so I may have to go to Sewy quite a bit. There is a Pitt practice tomorrow at 3:00 that I can get to. Hopefully, there will be come later in the week as well. (I refuse to go to the 8:00 am practice.)

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Updated December 27th, 2015 at 09:24 PM by The Fortress

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