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The FAF AFAP Digest

Fri-Sun, Nov. 3-5

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2 Comments
by
USMS MemberThe Fortress
, November 5th, 2017 at 06:29 PM (1229 Views)
Friday: Swim/SCY @ Pitt

Warm up:

450 various
200 of drills and sculling
8 x 25 shooters @ :40
8 x 25 burst + cruise @ :45
50 EZ

Main sets:

3 rounds:
1 x 50 sprint @ 2:00
1 x 100 EZ @ 3:00
1 x 50 sprint @ 2:00
1 x 100 EZ @ 3:00
1 x 25 sprint @ 1:00
1 x 75 EZ @ 3:00

150 EZ

Total: 2450

This was basically the same workout that I did at Sewy last Friday. The 3rd round, I did the 50s at 100 pace (getting tired). But I did rip off a :23 in one of my fly with fins 50 AFAP efforts. And for the 25 fast kicks, I did shooters (no fins) and went 12 highs. I was happy with those times.



Saturday:

Drylands (sticking with just core and plyos)

RC exercises
good mornings
single leg stand on bosu in streamline, 1:00 each leg
warrior 3 pose on bosu, :30 each leg
streamline crunches
flutter kicks on back on bosu, 100
med ball slams
alternating rope slams, 3 x 30
standing broad jumps, 5
resisted (25 lb) standing broad jumps, 5
altitude drops, 5
extreme angle iso squat, 5:00
hip thrusters
russian twists w/plate, 25 x 2 x 25

5 miles on treadmill

1300 EZ in the pool

It all seems so easy when you're at the gym. This am I woke up with a really sore upper back/shoulders from the explosive slamming ...




Sunday: Swim/SCY/Solo @ BP

Warm up:

600 various
100 scull
100 caterpillar fly drill
4 x 25 shooters
50 EZ

Main sets:

6 x 30 burst off the blocks to 15m, cruise back
100 EZ

8 x (25 AFAP + 75 EZ) @ 3-3:30
100 EZ

16 x 50 @ 1:00
odds = free w/Lochte turn
evens = EZ kick
100 EZ

Total: 3100


I was sore today but managed to get in some starts and drop dead sprints. My times were solid. I still feel like my turnover could use some improvement. But I've only been back in the pool two months and just re-started my AFAP sprinting. NEVERTHELESS, wait for it, I signed up for a meet! Maybe a bit too much chutzpah, but hey it's masters. So I will take my crappy arms and give it a whirl with expectations in check and seed times adjusted accordingly. Just some 50s to start ... I feel like I have a free pass for life with respect to dying at the end of races now. Lil Fort gave me an A+ for post adversity bravery.

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Updated November 5th, 2017 at 06:34 PM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. Doug Martin's Avatar
    Alright, very glad to see you returning to competition!

    For those of us sprinters who peruse your blog like the I Ching, could you let us know when a sprint is with fins? How do you decide whether or not to use fins, and do you think there is a differential training effect?
  2. The Fortress's Avatar
    Quote Originally Posted by Doug Martin
    Alright, very glad to see you returning to competition!

    For those of us sprinters who peruse your blog like the I Ching, could you let us know when a sprint is with fins? How do you decide whether or not to use fins, and do you think there is a differential training effect?
    Hmm ... I don't think you need much sprinting advice!

    I've been fairly glued to my fins (except for some 25s and kicking) the last two months primarily to de-stress and remove the load from the thoracic area. The dr cut out all the muscle in that area. And it's only the last few practices that I haven't felt really strained after swimming. This is a work in progress as my body re-adjusts.

    Mostly, I use fins to work on my dolphin kick/leg conditioning and for the neuro-muscular patterning from overspeed training. When I do my AFAP 25s, I tend to mix fins and non-fin work, sometimes alternating.
    Updated November 6th, 2017 at 04:31 PM by The Fortress