View RSS Feed

The FAF AFAP Digest

Wed Apr 13

Rate this Entry
Drylands:

rehab ex
supine flutter kicks in streamline on bosu, 2 x 100
explosive fly pulls, 35/30 x 2 x 10
explosive boxing punches, 2 x 30
single leg squat on edge of high box, 2 x 10 each leg
standing broad jumps, 5
altitude drop + standing broad jump, 5
med ball slams, 10
knee tuck jumps, 5
explosive leg extensions, 105/9- x 3 x 15
extreme angle iso squat, 5:00
straight arm dips, 90 x 3 x 15
bicep curl negatives, 20 x 3 x 8

15 minutes of foam rolling & stretching



Swim/SCY @ Pitt

Warm up:

400 various
12 x 25 various @ :35
4 x 50 various while they were doing 6 x 50 @ :55

Mains sets:

3 rounds:
4 x 25 shooters w/fins @ :40
1 x 50 fast stroke @ 100 pace @ :45
1 x 50 EZ @ 1:35
4 x 25 power kicks @ :40 (I did shooters here on 2 rounds)
1 x 50 fast stroke @ 100 pace @ :45
1 x 50 EZ @ 1:35
4 x 25 fast kick @ :40 (By round, I did 1 fast, then 2 fast, then 4 fast)
1 x 50 EZ

R1 = 50s were fly-back, R2 = 50s were breast, R3 = 50s were flutter kick

I skipped the 4th round of that set and grabbed an empty lane in the deep end.

100 EZ

10 x 25 breast @ 100 pace @ :45
250 EZ

Total: 3150



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


I took it pretty easy in the gym yesterday, doing mostly plyometrics. I was still a little lackluster at practice. I also had a shoulder twinge after doing fly on the first round of the main set, so switched to a lot of breaststroke and kicking. It freaked me out a little bc I haven't had that happen in a practice for a long time. I will def make an appt with my chiro. I feel somewhat better today. Luckily, I have a sixth month appt with my allergist tomorrow. I want to have him take a look at my ears, which still hurt. My lungs feel ok this am, but the cold water last night didn't really agree with them. It's not easy to do UW work with intermittent broncho spasms ...

Submit "Wed Apr 13" to Digg Submit "Wed Apr 13" to del.icio.us Submit "Wed Apr 13" to StumbleUpon Submit "Wed Apr 13" to Google

Comments