The FAF AFAP Digest

Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters w/fins @ :40
4:00 VK (flutter, breast & dolphin)

Speed/Power Sets:

-- Didn't use fins on any of this. The right side of my foot was bothering me.

5 x (:30 VK + :30 rest)
-- held 10 lb dive brick
-- 3 dolphin, 1 breast, 1 flutter (hardest)
-- this wasn't easy!
100 EZ

4 x 50 torque drills w/agility paddles @ 1:30
50 EZ

1 x 50 AFAP backstroke from a push
-- 29 low, 16 & 17 SDK per 25
-- didn't want to go from blocks b/c I was worried about cramping
100 EZ

10 x 50 burst to 15 m + cruise @ 1:15
-- 5 dolphin kick w/board, 5 fast hand drills
masters minute

10 x 25 burst to 15 m + cruise @ 1:00
-- did dolphin kick on back, 15-16 SDK
-- heart rate was elevated the whole time b/c I was UW 15 meters each time
100 EZ

8 x 25 torque drill w/agility paddles & parachute @ 1:10
-- first time I've tried this with a parachute, kinda liked it as a drill for explosiveness and power for fly

8 x 25 breast pull w/parachute & paddles @ 1:00

100 EZ

Total: 2650 + VK


+++++++++++++++++++++++++++++

I was thrilled that the pool wasn't crowded today! Usually weekends are a disaster, but perhaps the summer weather has everyone outdoors. I enjoyed the workout too. Well, perhaps not the VK with the dive brick.

I'm pretty booked tomorrow so that will be my off day. Hope to get in a stretch though. Off to do RC exercises now.