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The FAF AFAP Digest

Monday, Jan. 21

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Swim/SCY/Solo:

Warm up:

600 various
12 x 25 shooters w/MF @ :40
-- 4 back, 4 belly, 4 right side
50 EZ

Main Sets:

6 x 25 burst + cruise, fast hands drills @ 1:00
100 EZ

3 x (7 x 50) @ 1:30
1 = burst + cruise
2 = 25 AFAP
3 = 37.5 fast
4 = EZ
5 = AFAP, did that on first round, too tired, changed to 100 pace
6 = EZ
7 = EZ
R1 = fly w/fins (10 high, 23)
R2 = back (12 high from blocks, 25 w/fins)
R3 = evil w/fins (12, 28)

100 EZ

2 x (6 x 25 AFAP shooter w/MF @ 1:00 + 100 EZ @ 2:00)
-- held 8s with MF

50 EZ

5 x 50 @ 1:45
25 kick w/parachute & fins + 25 EZ
50 EZ

Total: 3200


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

I deliberately went to the pool during the Inauguration speech. That was a good plan because as soon as it was over people started flooding in. I planned on getting in a solid speed workout today despite the meet yesterday. And I did, though my body wasn't excited about AFAP 50s without more rest. My dodgey left shoulder has been feeling a bit dodgey lately. Not sure if I slacked off on the RC exercises too much with a week+ away from the gym or if I've been doing too much free with my beloved agility paddles. I fear it is the latter. So I focused more on kicking today and may for awhile. I'm due for another PRP session on the elbow soon, so that will necessitate kicking as well.

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Swim Workouts

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