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The FAF AFAP Digest

Sat-Mon, Aug 15-17

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Saturday: Heated Vinyasa, 90 min

It was really more like an 80+ minute class. I would love some 60 min classes. That really would be plenty for me with my other training.


Sunday: Swim/LCM/Solo @ Lebo

500 various
6 x (25 scull + 25 free w/paddles)
4 x (25 fast @ 100 pace + 25 EZ)
10 x 50 various
8 x 50, 2x IM order drill
8 x 100 kick w/fins
100 EZ

Total: 2800 m

-- After attempting to do some 100 pace work early on, I decided I was still too tired to do any sprinting and went into recovery mode. I haven't yet shaken off the fatigue from overdoing it with the weights, etc.


Monday: Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 DPS free w/paddles) @ 1:10
4 x (25 fast kick + 25 EZ @ 1:15)
50 EZ
20 x 50
odds = fast @ 100 pace
evens = EZ
50 EZ
6 x 50 DPS free w/paddles
50 EZ

Total: 2350


Drylands:

rehab ex
straight ar dips, 90 x 3 x 15
deadlifts, 80 x 4 x 6
captains chair leg raises, 3 x 20
seated row negatives, 100 x 4 x 4
explosive fly pulls on double cable machine, 22.5 x 3 x 5
explosive leg extensions, 120 x 4 x 5
glute isolator, 60 x 3 x 5e ach side
kneeling ab crunches, 150 x 4 x 8
bulgarians in streamline, 1 x 10 each leg
-- my thighs were screaming at this point and I didn't do anymore



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I felt tired in the pool again this am, but pepped up this afternoon and went to the gym. I only stayed 50 minutes instead of the 70 I did last time. I think that works much better or me as I'm building strength again. Looking at my blog, I am substantially weaker than I was back in 2012. Lots of injuries (labral tear, elbow tear, subscap tear, broken finger) have impeded any forward progress. I really hope I can stay healthy and injury free for awhile. With Lil Fort now in high school, I should also have more time to do things like rehab exercises, stretching and yoga than I have in prior years.

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