The FAF AFAP Digest

Swim/SCY/Solo:

Warm up:

600 various
5 x 50 single arm fly @ 1:00
8 x 25 shooters w/fins @ :40
6 x 25 over kick free, no breath @ :40ish
50 EZ

Speed/LP Sets:

8 x 25 burst + cruise @ 1:00
-- 4 dolphin kick, 4 swim
50 EZ

Then, I did a Rich Abrahams set:

6 x broken AFAP 100s @ 10:00:

#1-2: 50 @ :20 rest + 2 x 25 with :10 @ 75

#3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75

#5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

Swim 200 very easy after each effort.

Went:
1 = IM, :50
2 = IM, :50
3 = fly, :45 mid
4 = breast, :55
5 = fly, :45 flat
6 = fly, :44 flat

Total: 3300


ART, 30 minutes:

My chiro worked on my elbows and left side shoulder/scapular area. He said the elbows felt better. They feel much better to me as well, though I can tell they're not healed. And it's possible the cortisone shot in the right elbow is disguising some of the underlying tendinopathy. So I still won't lift until after my next doctor's appt. Even then, I'm not sure it's worth re-starting in mid- March with the April champs meets in sight. Maybe just enough to avoid shoulder pain.


+++++++++++++++++++++++++++++

This was the most rest I've ever taken on a set of all out 100s. Even I was a little impatient on the first couple, but thereafter I enjoyed the rest. 350 yards of AFAP fly is quite a bit for me. My legs were pretty fried by the end, and I actually felt the Wednesday night weights right from the start. I'm pretty tired after that effort, and looking forward to my day off tomorrow. And looking forward to not doing rehab exercises today since I went to ART.

Preliminary SCM TT rankings are out:
http://www.usms.org/comp/tt/toptenlist.php.

Definitely my best season ever. I was faster than 2010 in every event except 100 fly, despite not having the greatest summer/fall of training and doing zilch aerobic work.

Place Event Name Age Club LMSC Time
1 W50-54 50 Free Leslie C Livingston 50 GMUP Potomac Valley 28.53
1 W50-54 50 Back Leslie C Livingston 50 GMUP Potomac Valley 30.58
1 W50-54 100 Back Leslie C Livingston 50 GMUP Potomac Valley 1:09.25
1 W50-54 50 Breast Leslie C Livingston 50 GMUP Potomac Valley 38.22
1 W50-54 50 Fly Leslie C Livingston 50 GMUP Potomac Valley 30.35
2 W50-54 100 Fly Leslie C Livingston 50 GMUP Potomac Valley 1:11.30
1 W50-54 100 IM Leslie C Livingston 50 GMUP Potomac Valley 1:11.99


GMUP's 200 mixed medley relay was #2 -- not bad for a small team!