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The FAF AFAP Digest

Wed-Thur, June 23-24

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I was stuck at home all day Tuesday waiting for Verizon (5 hours late ...). I tried to go swim at Bethel Park at night, but there was a swim meet there. I've been having bad luck with pools lately. So I missed another workout.

I did a double yesterday to make up for it. I haven't been back to the gym since before Nationals, so have probably some strength. I have been doing some core-focused dryland at home. With three vacations before my target meet, that has kind of killed ramping up the gym work. But I did do some light weights yesterday.

Wednesday:

Drylands:

rehab ex
face pulls, 40 x 3 x 20
explosive leg extensions, 75 x 3 x 15
deadlifts, 45 x 2 x 8
russian twists on incline, 25 x 3 x 20
DB rows, 30 x 3 x 8 each side
good mornings, 45 x 4 x 6 each side
lateral raise, 50 x 4 x 5
hip abductor, 100 x 4 x 8
single leg stand on bosu in streamline, 1:00 each leg
captains chair leg raises, 3 x 15
altitude drops, 5

Then I went to Pitt at night ... It was fly night. I am not terribly fond of doing SCY with 5 people in a lane so modified.

Swim/SCY @ Pitt

Warm up:

300 various
6 x (25 shooter + 25 EZ) @ 1:10
8 x 25 single arm fly @ :35
50 EZ

Main sets:

8 x 25 power kick to 15m @ :45
50 EZ

3 x 100 fly with fins
-- no, did 4 x 50 burst SDK + cruise
100 EZ

6 x 100 IM @ 2:00
-- no, I did 6 x (25 AFAP + 25 EZ) @ 2:00
100 EZ

6 x 50 fly w/fins @ 1:00 w/10 SDKs per length
-- no I would be UW the whole way
-- I did 5 x 50 fly-back w/8 SDKs each length + 1 x 50 EZ and I was super fatigued after this
100 EZ

4 x 100 IM @ 1:50
-- no, I did 3 x (25 AFAP + 25 EZ) @ 1:50 & 1 x 50 EZ
100 EZ

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

Total: 2900


Thursday:

I was tired from yesterday's double and late workout, but still wanted to make it to adult swim at Lebo. Have plans to see Chicago later and wanted to get the swim out of the way.

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free)
5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
100 EZ
5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
50 EZ

6 x 50 DPS free w/paddles
50 EZ

Total: 2200 m


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


I signed up for the Terrapin Cup in MD today. Just one day, Sunday July 10, and only 2 events (50 fly, 50 back). I may not go, might be sick of traveling after Trials. But I wanted to give myself the option.

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Swim Workouts

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