View RSS Feed

The FAF AFAP Digest

Sunday, March 28

Rate this Entry

Did a quick core workout at the rec cehte before I swam.

straight leg raises in captains chair, 2 x 20
good morning darlings balancing on yoga ball, 2 x 25
power wheel roll outs, 3 x 25
power wheel pike ups, 1 x 15
straight arm plank w/legs on yoga ball, 2 x 1:00
wall squat against yoga ball w/med ball on thighs, 2 x 1:00
tricep push ups on med ball, 1 x 10
external and internal rotators, 10 x 2 x 15, each arm


Didnt go to my team practice today because there was a meet and they were swimming in the diving well. Did a drill/recovery workout on my own.

Warm up;

700 various

Main set:

36 x 50, done as:

6 x 50 @ 1:00
breaststroke pull with buoy

6 x 50 @ 1:15
25 glide drill, 25 scull

6 x 50 @ 1:00
25 easy speed fly, 25 easy

6 x 50 @ 1:15
25 fast doggy paddle drill/underwater free recovery drill, 25 easy

6 x 50 @ 1:00
Russian breast drill

6 x 50 @ 1:15
25 UW shooter, 25 dolphin kick on side with hands at side

50 EZ

Vertical kicking:

3 x 1:00
alternate 30 second evil and 30 seconds fast eggbeater. The latter felt very hard.

50 EZ

Total: 2600



I am heading to Pittsburgh for a few
days. Jimi informed me that there would be an effulgently brutal workout tomorrow (translation: short rest free), so I decided to take it easy today.

I did send in my entries for the Sunfish Masters meet on April 10 at the Freedom Center. I entered the 50 fly, 200 breast (for a 100 split), 50 breast and 50 free. The last two events are very close together, so I'll probably only do one of them. I view this meet as start practice. I was bummed I couldn't go to my team practice to do some starts today. Next weekend ... Maybe I can actually go off the blocks at Jimis

Wow, I just realized I swam 6x this week! Plus 3 drylands and 1 yoga. And I didn't skip my rest day!

Sorry for any typos ... Blogging from iPhone.

Submit "Sunday, March 28" to Digg Submit "Sunday, March 28" to Submit "Sunday, March 28" to StumbleUpon Submit "Sunday, March 28" to Google



  1. SwimStud's Avatar
    "200 breast (for a 100 split)"

  2. The Fortress's Avatar
    Quote Originally Posted by SwimStud
    "200 breast (for a 100 split)"

    Ha! I did the same thing in Richmond! I have a new target now.

    Great job at NE Champs!
  3. elise526's Avatar
    Hope you have a great time in Pittsburgh!
  4. The Fortress's Avatar
    Thanks, I will!!
  5. aquageek's Avatar
    What is the Freedom Center?
  6. pwolf66's Avatar
    Freedom Center:

    A satelite location of the George Mason university campus.
  7. The Fortress's Avatar
    Quote Originally Posted by aquageek
    What is the Freedom Center?
    It's a beautiful facility with a pretty fast pool. And it's bout 45 minutes from my house. So it seems like a good choice for some quality meet training.