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The FAF AFAP Digest

Tuesday, Sept. 27

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by , September 27th, 2011 at 07:55 PM (830 Views)
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.

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Updated September 27th, 2011 at 09:55 PM by The Fortress

Categories
Swim Workouts

Comments

  1. pwb's Avatar
    Thanks for the links. I wasn't aware of this site, but found this linked article on Bulgarian split squats to be very appropriate for me (one who struggles with back problems) -- http://www.t-nation.com/readArticle.do?id=4807758.
  2. The Fortress's Avatar
    Quote Originally Posted by pwb
    Thanks for the links. I wasn't aware of this site, but found this linked article on Bulgarian split squats to be very appropriate for me (one who struggles with back problems) -- http://www.t-nation.com/readArticle.do?id=4807758.
    Jazz has switched to split squats for the same reason.