The FAF AFAP Digest

Weights:

bench press, 70 x 1 x 4, 80 x 3 x 8
low row on machine, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
alternating hammers, 20 x 2 x 30
ab machine, 100 x 1 x 15, 110 x 1 x 14, 120 x 1 x 15, 130 x 1 x 15, 140 x 1 x 10
back extensions w/10 lb plate overhead, 2 x 15
forward lunges w/20 lb weights, 2 x 20
squat swing w/25 lb plate, 1 x 15 (this caused a twinge in the left scapular area, so I stopped)

external rotators, 10 x 3 x 15, each arm
seated straight arm dips for RC, 60 x 2 x 25
prone scapular scrunches w/hand weights and elevated feet, 2 x 25
arm extensions, 3 x 3 x 15 (front, V, side)

10 minutes stretching

20 minutes on ellipse machine

Swim/SCM/Solo:

Very short swim. Really exhausted from lack of sleep and misadventures of last night (see below). Focused solely on technique, no energy for any hard sets or fast swimming on my own.

Warm up:

600 variety swim, kick, drill

Technique set:

32 x 25s, done as

16 x 25, 2 x through:

1-4 UW shooters (scraped bottom a few times)
5-8 easy speed fly, focusing on DPS and breakouts
9-12 backstroke, focusing on breakouts
13-16 breaststroke, focusing on pullout and breakout

100 C/D

Total: 1500 meters

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Not such a great night. Shortly after 9:00 pm, Mr. Fort gashed his calf muscle on some broken glass and I had to rush him to the ER. No nerve damage or trip to the OR, but 20 stitches. He won't be able to do anything for 2 weeks and can't run for perhaps 2 months depending on how it heals (can bike sooner, however). He is worse than me; he may need anti-depressants to combat the exercise deprivation. We didn't get home from the ER until 3:00 am. That's the third night in a row of going to sleep in the wee hours for me. I've been in a bit of a sleep deprived daze. Nothing compared to Mr. Fort's plight, but enough to keep me from being able to do any hard aerobic conditioning or speed work. Hopefully, I can catch up on sleep this week.

Still feel like I got in a decent week of training after my wasteful tapering: 5 swims (14,300 meters), 4 gym sessions, 3 bikes and a couple very short run/ellipse sessions.

Food:

Food front had been pretty good the last few days. Eaten plenty of lean meat, fish, veggies, salads, fruit etc. I haven't eaten a proper breakfast in the last couple days, as I've had to dash out of the house. That is NOT a good thing.

Kate Ziegler:

Here's an article from yesterday's paper on Kate Ziegler revealing that she was "burned out" by the Olympics.

http://www.washingtonpost.com/wp-dyn...062604005.html

I've heard a rumor that she may join another team. A couple of the faster guys she trains with on The Fish are heading to college next year and she might be without training partners ... Perhaps she could use a change of venue, much like Hoff did?