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The FAF AFAP Digest

Tues-Wed, Sept 15-16

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by , September 16th, 2015 at 03:12 PM (493 Views)
Tuesday: Drylands

rehab ex
straight arm dips, 90 x 3 x 15
supline flutter kicks on bosu, 100
resisted standing broad jumps, 25 x 4 x 5
pull up negatives, 3 x 5
explosive fly pulls on double cable machine, 22.5 x 4 x 5
squat negatives, 85-90 x 4 x 5
rear delt flys, 80 x 4 x 6-8
hip abductors, 120 x 4 x 5-6
explosive leg press, 195 x 4 x 5
extreme angle isometric squat, 5:00
med balls slams (15 lb), 3 x 5

15-20 minutes of yoga & stretching


Wednesday: Swim/SCY/Solo @ Sewy

Warm up:


500 various
100 scull
16 x 25 shooters w/fins @ :45
100 EZ

Main Sets:

8 x 25 burst + cruise @ 1:00
100 EZ

8 x 25 back @ 100 pace @ :40
150 EZ

12 x 50
odds = 100 pace w/fins @ 1:00
evens = EZ @ 1:30
150 EZ

4 x 100 done as 75 UW 15m + 25 EZ @ 2:00
100 EZ

10 x 25 no breath free w/paddles @ :40
100 EZ

Total: 3350



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I am still under the weather and hacking a lot. But I felt slightly more human today. I just don't have the energy to do much anaerobic work. And my upper body is quite sore today.

One thing that has really suffered the last few months is my CO2 tolerance. I've been swimming in shallow pools and doing very little hypoxic work. I'm going to have to try to correct that this fall.

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