The FAF AFAP Digest

Swim/SCY/Solo:

Warm up:

600 various
5 x 50 single arm

Hypoxic/MF Sets:

25 x 20 shooters w/MF
5 each -- back/belly/left side/right side/360 twirling

8 x 50 breast w/MF @ 1:15
-- long pullouts

3 x 100 shooters w/MF @ 2:30
-- only breathe between flags and wall with quick flip
-- hard!

6 x 50 shooters w/MF @ 1:30
-- 1 quick breath at turn

100 EZ

20 x 25 1 breath free w/paddles @ 15 RI

100 EZ

Total: 3150

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

Was sore from yesterday's weights, so did a hypoxic/kick/recovery type workout today. I am hoping I will have the willpower to stretch later. I'm normally fairly disciplined, but I hate stretching even though I know it's good for me. I"m better with the foam roller and the stick. Planning to nick a chowmi set tomorrow.

Here's a couple interesting articles from Swimming Science:

resisted swimming: http://www.swimmingscience.net/2011/...-swimming.html. For me, it's worth it to increase force output because I already have a high stroke rate.

ankle flexibility: http://www.swimmingscience.net/2011/...g-part-ii.html

efficacy of PRP: http://sportsmedresearch.blogspot.co...-injuries.html

Many other articles, some about drylands, on their FB site.