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The FAF AFAP Digest

Monday, June 3

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Swim/SCY/Solo:

Warm up:

600 various
4 x 50 scull w/agility paddles @ 1:10
6 x 25 shooters w/fins @ :45
2 x 50 torque drill @ 1:30 RI
50 EZ

Main sets:

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

4 x (75 @ 100 pace w/fins + 75 EZ)
-- 2 swim (fly/breast), 2 kick
-- time were sucky
50 EZ

12 x 25 w/parachute @ 1:00
-- 4 free w/agility paddles, 4 torque drill w/agility paddles, 4 breast
50 EZ

5 x 50 DPS free w/agility paddles & fins @ :50
100 EZ

Total: 2750


Gym: (took Lil Fort to run during deluge)

RC/scap es, 20 min
power wheel rollouts, 3 x 15
captains chair leg raises, 3 x 20
back extensions w/plate, 25 x 1 x 15
foam rolling, 10 min


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Had a super busy fun weekend (capped off with the US v. Germany soccer game and dinner with friends), and didn't make it the pool Sunday. Unfortunately, I felt like crap today as I've had 3 very poor nights sleep in a row. Really hope I can sleep soundly tonight. Hate insomnia.

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Updated June 3rd, 2013 at 09:04 PM by The Fortress

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Swim Workouts

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