The FAF AFAP Digest

Swim w/Team @ GMU:

Warm up:

400 swim
300 kick
200 stroke
4 x 25 scull
-- 2 front scull, 2 feet first
-- I warm up slow mo, prolly missed 200.

Main Sets:

6 x 75 @ 1:20
-- 25 drill + 25 kick + 25 swim
50 EZ

4 x through:
150 kick @ 3:00
2 x 25 AFAP kick @ :30

50 EZ

2 x through:
-- first 50 smooth and second 50 fast
-- I cruised the fast ones
2 x 50 (25 free + 25 stroke) @ :50
2 x 50 (25 stroke + 25 free) @ :50
2 x 50 stroke @ 1:00
:30 rest
2 x 150 pull @ 2:00
-- on the second round, I did 100 back instead
50 EZ

1 x 50 med ball relay -- This is challenging. You basically take turns keeping the med ball underwater the entire 50. I was dreadful at this, had no idea what was most efficient. However, my smart partner Elena did.
2 x med ball throw for :40
1 x 25 UW moving over two lanes + 25 EZ
2 x relays -- one free, one dolphin kick on back UW
200 EZ

Total: 3650


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I am too old and/or too much of a HIT person to skip my day off. It should have been yesterday, but I wanted to get my drylands in. Then, it should have been today, but I wanted to swim with my team for a change. I miscalculated because I had nuthin. This is my worst workout in months. I cruised everything except the 8 x 25 AFAP kick. I couldn't do shooters and I used fins on the 150s kick because my legs were useless and I wanted to go ASAP (as slow as possible). I think the power squats (hadn't done then in ages) and adding the ankle weights yesterday made the drylands relatively harder. I WILL be taking tomorrow off.