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The FAF AFAP Digest

Wed Dec 30

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by , December 31st, 2015 at 10:49 AM (1803 Views)
Drylands:

rehab ex
russian twists on incline bench w/plate, 25 x 3 x 25
seated row negatives, 80 x 3 x 8
seated straight arm dips, 90 x 3 x 25
deadlift, 85 x 4 x 5
kneeling ab crunches, 140 x 3 x 15
extreme angle isometric squat, 4:00
rear delt flys, 80 x 3 x 8
back extensions w/plate, 25 x 3 x 10
hip abdcutors, 120 x 4 x 5


Swim/SCY @ Sewy Masters

8 x 50 various @ :45
8 x 25 power kick @ :40
50 EZ
?
16 x 50 with some IM pattern @ 1:05
-- I did this kick with fins; interval was too hard otherwise.
-- odds = 100ish pace, evens = EZ
-- even with fins, I could have used more rest on the EZ ones to really hit 100 pace
1 x 100 EZ
4 x (4 x 50, AFAP first 25, IM order by round) @ 1:20
-- too hard for me again
-- I decided to do 32 x 25 @ IM order @ 100 pace w/fins @ :40
-- I cruised # 10 and #21
1 x 150 EZ

Total: 2500


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I enjoy swimming with Sewy masters, but they try to cram a lot in an hour. The intervals are usually way too difficult for me. Still, I came away with some hard kicking and I really worked the 32 x 25 set. Today, I'm going to do short speed on max rest. I don't feel as sore as usual from weights, probably bc Mr. Fort gave me a half hour massage yesterday.

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