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  1. Wed-Sat, March 7-10

    by , March 10th, 2018 at 10:04 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY @ Pitt


    Warm up:

    400 (did 350)
    200 drill (did 150)
    8 x 25 shooters @ :40

    Main sets:

    4 rounds (I did 3 and modified)
    4 x 125 @ 2:10 (did 25 burst SDK + cruise + 50 EZ)
    8 x 25 @ :30, did odds = 100 pace, evens = EZ
    1 x 50 EZ
    1 x 50 fast (did 25 AFAP + 25 EZ)
    1 x 50 EZ

    Total: 2650


    Thursday:

    40 minutes at the gym doing: deadlifts, good mornings, seated row, hip thrusters, hip adductors, explosive leg extensions, extreme angle squat, etc.


    Friday:

    8 miles on treadmill in 2 outings while Fort Daughter was sleeping in & napping


    Saturday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    4 x 25 shooters @ :40
    50 EZ

    Main sets:

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

    8 x (25 AFAP + 75 EZ) @ 3-4:00
    -- my easy is just DAB or easy kicking
    50 EZ

    4 x 25 w/chute
    200 EZ

    Total: 2250


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


    Kept my workouts pretty short this week with my daughter home. Still I felt pretty sluggish today. Planning on heading back to BP tomorrow for another sprint practice. I did enter our Y Champs on April 7-8 at Spire. There is a masters meet here in Mt Lebanon next weekend. I might drop in and deck enter a couple events just out of sheer convenience.