The FAF AFAP Digest

Swim/SCY/Solo:

Warm up:

600 various
14 x 25 shooters w/fins @:40
50 EZ

Speed sets:

8 x 25 burst + cruise, fast hands drill @ 1:00
100 EZ

8 x 25 burst dolphin kick + cruise @ 1:00
100 EZ

4 x (25 AFAP free from dive off the side + 75 EZ @ 4:00
-- was rolling on the 59
-- shocked myself by going 12 flats, even saw glimmers of 11s
-- I've only raced 100 yards of freestyle this year. Maybe this will encourage me to swim 50 free more now that the shoulder is better.

100 EZ

1 x AFAP 50 fly w/fins, 23 mid, cramped
275 EZ

10 x 40 w/bungee cord @ 2:00
1-5: back SDK from backstroke start: kick fast until cord is taut, then 10 fast kicks in place. This drew some interesting looks.
6-10: breast, swim until cord is taut and then 10 fast pulls

125 EZ

Total: 2950


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

Love this workout! My quads were very sore from yesterday's mega explosive leg work, but they felt a little better as the workout progressed. I decided to do the opposite of what I did Tuesday (ultra short training) and did ultra short distances on mega rest. It took me almost 100 minutes to do that workout, I was taking so much rest. I love the bungee cord work; I really need to do more of it. Just fantastic in water strength training. I feel like my training is going better than last fall, so far.

I forgot to blog that yesterday I tried "ravers" for the first time. I got the idea from this link when researching explosive exercises: http://www.bodybuilding.com/fun/brughelli1.htm. I also did the plate jump and the box squat jump described in the article yesterday. Feeling a bit shin splinty from all the jumping.

Meeting up with Mos Eisley tomorrow for the first time in awhile so I will get to witness his blazing speed in person. Hopefully, I won't feel too crippled after the last couple days. Thankfully, I have an ART appt tomorrow.

I was asked, as a HIT person, to comment on whether CrossFit could make people swim faster today. What do you think I said?