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The FAF AFAP Digest

Sat-Mon, July 16-18

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Saturday:

Drylands, 35-40 min

2 rounds:
elbow rehab ex, 1:00 plank, 5:00 extreme angle iso squat, power wheel roll outs, renegade rows, TRX rows, reverse flys, TRX knee ins, supine flutter kicks on bosu in streamline, saxon side bends

3 miles on treadmill


Sunday:

Swim/LCM/Solo @ Lebo

600 various
4 x (25 scull + 25 free)

9 rounds:
1 x 100 @ 200 pace with fins & paddles
odd rounds - free, even rounds = back
1 x 50 kick @ 100 pace
1 x 50 EZ

100 EZ

Total: 2700 m



Monday:

Weights @ LA Fitness:

internal & external rotators
seated straight arm dips, 75 x 3 x 25
face pulls, 50 x 3 x 15
deadlifts, 55 x 4 x 8
altitude drops, 5
lunges with bar, 40 x 3 x 10
good mornings,, 65 x 4 x 6
single leg stand in streamline on flat side of bosu, 1:00 each leg
leg press, 195 x 3 x 5


Swim/SCY/Solo @ LA Fitness

600 various
100 scull
20 x 25 @ 100 pace @ :40
odds = fly, evens = breast
200 EZ
20 x 25 dolphin kick w/fins @ 100 pace @ :35
200 EZ
5 x 50 DPS free w/paddles @ :20 rest
100 EZ

Total: 2450



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I've decide that, for the summer anyway, I'm going to cut my dryland sessions down to around 40 minutes and do them more frequently. Hoping to ease back into them somewhat and not be so sore from them. After working out today, I slipped on a wet spot in my garage and crashed my toes into a cement ledge. I think I might have broken one of them -- it's swollen and black. Oh well, not much you can do about that. Off to ice.

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