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The FAF AFAP Digest

Tues-Wed Sept 20-21

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by , September 21st, 2016 at 06:46 PM (1225 Views)
Tuesday: Swim/SCy/Solo @ Sewy

Warm up:


600 various
100 scull
4 x 25 shooters w/fins @ :40
50 EZ

Main sets:

10 x 25 burst SDK to 15m + cruise @ 1:00
100 EZ

5 x (25 AFAP free w/fins + 75 EZ) @ 3:30
100 EZ

4 x (50 AFAP + 150 EZ)
100 EZ

4 x 50 w/slow mo Lochte turn
100 EZ

Total: 3000



Wed: Drylands:

rehab ex
good mornings, 85 x 4 x 5
face pulls, 50 x 3 x 15
straight arm dips, 75 x 3 x 25
altitude drops, 2 x 5
explosive leg extensions, 90 x 3 x 15
rear delt fly, 60 x 3 x 8
resisted standing long jumps, 30 x 2 x 5
donkey kicks, 10
single leg stand in streamline on flat side of bosu, 1:00 each leg
TRX single leg squats, 2 x 10 each leg
squat jumps w/DBs, 2 x 5
reverse bicep curl, 20 x 3 x 10
streamline crunches on yoga ball with feet on wall, 2 x 15

5 miles on treadmill


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My shoulder seems to be slowly getting better, so I did a little fast freestyle the other day. I wanted to go to Pitt tonight but Mr. Fort is out of town and Lil Fort is not feeling very well.

With the Rowdy meet out of the picture, I guess the Sprint Classic on Oct. 30 will be my first meet. I'm thinking of doing the 50 fly, 100 back or IM and 50 back. I will do a SCM meet in November somewhere, and I have NE Champs with my team in December. I am hoping to get in a SCM 100 IM and 50 free in November. 100 IM, an event in which I would like to post a good time, falls at the end of the day at NE Champs. And I need to try a race pace Lochte turn in the 50 free before NE Champs. I haven't done one since last May. I want to get it right for our mixed 200 free relay -- which is my first event there and one in which we are hoping for a fast time.

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