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The FAF AFAP Digest

Tues-Wed, Sept 1-2

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by , September 3rd, 2015 at 11:08 AM (915 Views)
Tuesday: Swim/SCY/Solo @ Sewy

Warm up:


500 various
100 scull
3 rounds:
10 x 25, UW 15-18 m, then cruise @ :30
1 x 50 EZ
extra 100 EZ at end

Main sets:

20 x 25 fly w/fins @ 100 pace @ :45
200 EZ

20 x 25 breast w/fins @ 100 pace @ ;40
250 EZ

1 x 100 backstroke kick pretty fast
1 x 100 EZ

Total: 3250


Wednesday: Drylands, 60 min

rehab ex
straight arm dips, 90 x 3 x 15
deadlifts, 85 x 4 x 5
good mornings, 85 x 4 x 5
explosive fly pulls on cable machine, 20 x 4 x 5
seated row negatives, 90 x 4 x 5
twists w/plate on incline bench, 25 x 3 x 25
explosive leg extensions, 120 x 4 x 5
kneeling ab crunches, 160 x 4 x 7-8
DB row, 40 x 4 x 5 each side
overhead squat, 45 x 1 x 8



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


I dragged myself to Sewy to swim on Tuesday, and was rewarded with an hour drive on the way home ... Yesterday, I only had time to do drylands as Lil Fort had an XC race downtown near Pitt. I am sending in my letter of resignation to Team Pitt today. Sad day.

Not sure if I'll do anything today. I haven't been sleeping well and am very tired and not up to much. I dislike change, and am now faced with re-inventing my swimming life. Again.

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Updated September 3rd, 2015 at 11:43 AM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. tjrpatt's Avatar
    that is a shame that you had to resign! If you can't get access to the pool during the day, then you had no other option.
  2. The Fortress's Avatar
    Quote Originally Posted by tjrpatt
    that is a shame that you had to resign! If you can't get access to the pool during the day, then you had no other option.
    Nope, and I think all my swimmers will understand that.