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The FAF AFAP Digest

Thur-Fri, Aug 20-21

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Thursday:

Swim/LCM/Solo @ Lebo


500 various
4 x 25 scull + 25 DPS free w/paddles @ 1:10
4 x 25 fast + 25 EZ @ 1:15
6 rounds (odd rounds swim, even rounds kick)
3 x 50 @ 200 pace @ 1:00
1 x 50 EZ @ 1:30
8 x 25 UW + 25 EZ w/fins
100 EZ

Total: 2600


Friday:

Swim/LCM/Solo @ Lebo


500 various
4 x 25 scull + 25 free w/paddles @ 1:10
4 x 25 fast + 25 EZ @ 1:15
50 EZ
5 x (50 AFAP w/fins + 150 EZ)
-- fly (26s), breast (30s), kick (27)
10 x 50 kick w/fins @ 200 pace
100 EZ

Total: 2550


Drylands:

rehab ex
streamline crunches, 2 x 50
straight arm dips, 75 x 3 x 15
hip abductors, 120 x 4 x 5
tricep press, 70 x 4 x 8
good mornings, 70 x 4 x 6
extreme angle step ups w/bar on shoulders, 40 x 4 x 8
DB rows, 35 x 4 x 6 each side
explosive leg extensions, 120 x 4 x 5
saxon side bends, 15 x 3 x 8
explosive fly pulls on double cable machine, 22.5 x 2 x 5*

* I ripped this exercise off from Erica Braun. But the explosive nature of it seems hard on the old bicep tendons.


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


I've had a bit of a summer cold the last few days and had been dragging, but I felt much better today. I'm extremely happy that Lebo has changed its hours and will be open all next week for adult swim. That will save me a lot of driving to Sewickley. And I am back to coaching next week after a two week layoff. I miss my swimmers!

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Comments

  1. StewartACarroll's Avatar
    I hope you feel better. Did you get my email?
  2. The Fortress's Avatar
    Quote Originally Posted by StewartACarroll
    I hope you feel better. Did you get my email?
    Much better thanks.

    I did get it, just mulling it over.

    Is the Woodlands meet outside? The main deterrent is that I have a meet in VA on Oct. 25, so if it's the 1-2 of Nov, that's too close together.
  3. StewartACarroll's Avatar
    I am glad your feeling better. Summer colds or allergies stink!

    The Woodlands pool is in doors and it's fast. Katie Ledecky set world two world records in the pool last year. This image has something going on with the lighting but you will get a pretty good sense of the pool:

    https://www.teamunify.com/gmswmst/Us...eb%20Small.JPG

    You can google "Conroe ISD Aquatic center images"

    Its similar to our pool in Rockwall. The meet is 7-8 November.

    Also my team is looking at a travel meet to Boston for the BU meet in December and if your going to go to it that's another option for us to swim on a relay! Looks like I have about 5 or 6 of our faster swimmers interested. I hope we have a larger group since this meet looks awesome based on previous years results. I have been unable to find dates for the BU meet yet but I am assuming it's 11-13 December.
    Updated August 23rd, 2015 at 03:28 PM by StewartACarroll
  4. The Fortress's Avatar
    Ooh, the Woodlands pool does sound great. I will run that by Mr. Fort. I suspect he'll be fine with it as I've really done so little traveling in the last two years since moving here. Is there a meet entry form yet? Is it SCY or SCM?
    I am definitely planning on the BU meet. That would be awesome if you guys come out for that. The thing that I really like about the meet is that it is very large and there is a lot of rest between events.
  5. StewartACarroll's Avatar
    Quote Originally Posted by The Fortress
    Ooh, the Woodlands pool does sound great. I will run that by Mr. Fort. I suspect he'll be fine with it as I've really done so little traveling in the last two years since moving here. Is there a meet entry form yet? Is it SCY or SCM?
    I am definitely planning on the BU meet. That would be awesome if you guys come out for that. The thing that I really like about the meet is that it is very large and there is a lot of rest between events.
    scm

    i just emailed you the info I have from our LMSC.

    I was looking at SPMS in LA again but it's outdoors and I think my daughters big meet will be the first weekend in December. The BU meet looks like it's the following weekend.
  6. The Fortress's Avatar
    The BU meet is always that second weekend in December, mid-December.

    Thanks! I will check it out.

    Are you planning to change teams to that global team or stay on RAM?