View RSS Feed

The FAF AFAP Digest

Tues-Wed Oct. 17-18

Rate this Entry
Tuesday:

Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

RC exercises
straight arm dips
seated rows
med ball slams (10)
hip thrusters
extreme angle squat, 5:00
single leg stand in streamline on flat side of bosu, 1:00 each leg
flutter kicks ion back in streamline on bosu, 100
leg extensions
decline straight leg raises
good mornings



Wed: Swim/SCY @ Pitt

Warm up:

550 various
8 x 25 kick @ :40
8 x 50 drill + swim, IM order @ 1:10
-- I did them swim + kick

Main sets:

6 x 100 IM @ 1:55
-- I did these alt back kick & free
8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
50 EZ

6 x 100 IM or stroke @ 1:55
-- I did the alt back kick & free
8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
50 EZ

1 x 50 sprint @ 1:00
1 x 50 EZ @ 2:00
1 x 100 IM or stroke sprint @ 2:00
1 x 50 EZ @ 2:00
1 x 50 sprint @ 1:00
1 x 150 EZ

Total: 3750


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


Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.

Submit "Tues-Wed Oct. 17-18" to Digg Submit "Tues-Wed Oct. 17-18" to del.icio.us Submit "Tues-Wed Oct. 17-18" to StumbleUpon Submit "Tues-Wed Oct. 17-18" to Google

Comments