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The FAF AFAP Digest

Wed-Thur, Aug 26-27

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Wednesday Drylands

rehab ex
straight arm dips. 90 x 3 x 15
supine flutter kicks on bosu, 3 x 100
deadlifts, 75 x 4 x 6
explosive HS pulldowns, 140 x 4 x 5
extreme angle isometric squat, 3:00
DB rows, 40 x 4 x 5 each arm
explosive leg extensions, 135 x 4 x 5
glute isolator, 60 x 3 x 5 each leg
kneeling ab crunches on cable machine, 160 x 4 x 8
calf raises, 155 x 4 x 8


Thursday:

Swim/LCM/Solo @ Lebo


500 various
4 x (25 scull + 25 DPD free w/paddles) @ 1:10
4 x 50 burst kick + cruise @ 1:15
50 EZ
2 x (50 AFAP + 150 EZ)
8 x 50
odds = fast @ 100 pace @ 1:00
evens = EZ @ 2:00
50 EZ
20 x 50 kick w/fins
-- alternate 2 fastish dolphin kick on back (under :35) + 2 EZ
100 EZ
10 x 50 w/paddles @ 1:00-1:10
odds = DPS back
evens = DPS free
150 EZ

Total: 3550 m


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I feel some real DOMs setting in after weights and a longer than usual long course workout. It was 64 degrees when I went to the pool at 11:00. No kids showed up at 12:00 so the lifeguards left the pool long course for an extra half hour. I need to look at my flog. I think I am need of a recovery week where I skip weights. Feeling awfully sore ...

Lil Fort, the last one in the nest, is about to start high school on Monday. She's been running with the XC team and had her first scrimmage yesterday. She made varsity despite not running much all spring and summer. She complained about double workouts at first, but I made her feel bad since I do quite a few doubles (and so does dad). :-)

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