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The FAF AFAP Digest

Thursday, Jan. 24

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Swim/SCY/Solo:

Warm up:

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

Main sets:

8 x 25 burst + cruise
100 EZ

2 x (25 AFAP back from blocks + 75 EZ)
50 EZ

1 x 100 AFAP fly w/fins, :54
200 EZ

1 x 100 AFAP IM w/fins, :55
200 EZ

5 x 50 DPS free w/agility paddles @ 1:00
50 EZ

mini LP set:
6 x 50 BA kick w/fins @ 2:00
-- meant to do them all double shooters, but I felt a tiny bit light headed after 3 of them so did the last 3 back kick with no SDK
1-3 = 21-22
4-6 = 26-27
200 EZ

5 x 50 back w/agility paddles @ 1:00
50 EZ

6 x 25 breast pull w/parachute
100 EZ

Total: 3400


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

That mini LP BA set was brutal. Quads were burning. I'm headed out to the gym now with Lil Fort so she can run on the treadmill. This is good for me. It will force me to do my RC ex and stretch some. Laziness avoidance. :-)

20 min RC/scapular ex + 20-25 min stretching

I rescheduled/delayed my PRP appt until Feb. 7 so that I could get the new-fangled treatment. That means no Richmond/Nova meet for me.

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Updated January 24th, 2013 at 07:04 PM by The Fortress

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Swim Workouts

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