The FAF AFAP Digest
More CDVB, Friday, Oct. 16
by , October 16th, 2009 at 04:31 PM (2532 Views)
The FortressAM Gym:
core:
long arm crunches, 2 x 50
bicycles, 1 x 100
broomstick twist, 2 x 50
(I dunno, Q, this seems pretty worthless, though it's a nice stretch.)
hanging straight leg raises, 3 x 15
trunk twists on incline bench w/15 lb DB, 2 x 25
overhead squats (the "Nicole"), 1 x 10 with broomstick, 3 x 15 w/45 lb bar.
(It took a few reps to get my balance down, but then it was fine. Good core exercise.)
weights:
HS hi row, 140 x 3 x 8 (fast)
tricep press, 44 x 3 x 10 (fast)
alternating hammers, 17.5 x 2 x 20 (fast)
rack chins, 3 x 15
(these are getting much easier, probably need to add weight)
plyos:
run stance squat jump/twist, 5 x 5*
= do 5 small squat jumps in place + 1 explosive twisting turn and jump of 180 degrees. liked it, it's definitely a keeper
leaping lunges switches, 2 x 10
leap frog squats. 2 x 5*
= 5 double leg squat leaps with wide legs)
med ball "starts," 2 x 15
= use 2 6 lb med balls. place fingers under ball in front. bend knees and get into position as if doing a grab start. then explosively push back with arms and hands and throw ball against back wall as hard and fast as possible. we have a 15 foot room adjacent to the weight room. I stood a couple feet or more in front of it and did this, and it seems to work. the balls flew in the air and bounced right before the wall. this is a keeper. Pete mentioned this exercise yesterday, and now I can't recall where he heard of it. Salo, Pete?
* = plyos from the P90X plyo vid that I found on youtube
RC:
I suck!
I ran out of time and only did:
scapular wall slides, 2 x 25
BTW, This is not the order I do all these exercises in, it's just how I blog them. I usually mix them up and superset everything.
PM Swim/SCY/Solo:
Warm up:
400 swim
200 kick
200 fly drills
Hypoxic/Stroke Work:
10 x 50 @ 1:15
odds = cruiser backstroke kick
evens = SDK shooter w/fins, 1 breath at turn
100 EZ
10 x 50 @ 1:00
25 easy speed fly + 25 EZ DAB
breakouts were kinda crappy
100 EZ
Speed Work:
3 x 75, done as:
25 AFAP free from mid pool + 50 EZ
125 EZ
4 x 50, done as:
backstroke start power kick to 15 meters and cruise the rest
14-15 SDKs to get to 15 meter mark. Probably means 13 in a race with my B70.
100 EZ
1 x 50 SDK on back AFAP (23.5ish, was tired)
200 EZ
Total: 3000
Rest Plan for Sprint Classic:
Ande and I were chatting about a rest plan for the Sprint Classic. I am going with a 5 day "rest" so I can swim pretty fast without losing too much training mojo. Plus, on the CDVB plan, one doesn't have to really "rest" too much as opposed to cutting out or cutting back on the cross-training.
Ande suggested this plan to adapt as needed:
try this schedule,
also in swim practice do
perfect form, hard PUSHOFFS, FAR GLIDEs, & GREAT STREAMLINES
STOP LEG WEIGHTS, REST YOUR LEGS
s 10/17 2000 4 fast 25's 2 fast 50's
s 10/18 OFF or easy 1500
m 10/19 1900 4 fast 25's 2 fast 50's medium lift
t 10/20 1800 4 fast 25's 1 fast 50
w 10/21 1700 3 fast 25's 2 fast 50's light lift
t 10/22 1600 2 fast 25's 1 fast 50
f 10/23 1500 2 fast 25's
s 10/24 1200 easy 1 or 2 fast 25's
I like this plan. The only exception is that I plan to take tomorrow off (as usual) and swim on Sunday instead. I will likely go to my team workout that day, and just skip 1/3 of the workout or so, maybe do 2500. My "lift" will also include some core work. But I do plan on a full week rest for the legs. I've been working hard since the Fall Ball, so my body could probably use a light week anyway.
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