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The FAF AFAP Digest

Friday, Aug 9

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Drylands:

RC/scap ex, 15 min
power wheel roll outs, 3 x 15
power wheel pike ups 2 x 10
goblet squats, 20 x 3 x 15
hammers, 10 DBs x 3 x 30
long arm crunches, 2 x 50


Swim/SCY @ Sewickley Masters

Warm up:

650 various
5 x (25 shooter + 25 EZ)
8 x 50, build second 25 @ 1:00
-- I did them free with fins, 12.5 UW each length @ 200ish pace

Main Sets:

1 x 25 AFAP + 75 EZ (was supposed to be 100 EZ swim)
1 x 25 sprint (fly) @ 1:00
1 x 100 EZ @ 2:00
1 x 50 sprint (fly) @ 1:00
1 x 100 EZ @ 2:00
1 x 75 sprint (free) @ 2:00
1 x 100 EZ @ 2:00
1 x 100 sprint (backstroke kick, :55) @ 2:00
1 x 100 EZ @ 4:00
1 x 75 sprint (breast) @ 2:00
1 x 100 EZ @ 2:00
1 x 50 sprint (backstroke kick) @ 2:00
1 x 100 EZ @ 2:00
1 x 25 sprint (fly) @ 1:00
1 x 100 EZ @ 2:00

Jimby and I did a little recovery set after:
10 x 50 DPS free @ 1:00
50 DAB

Total: 3050


~~~~~~~~~~~~~~~~~~~~~~~

We crammed a lot of sprinting in in half an hour. I wouldn't say I was going AFAP on all of them, but going pretty hard. The :55 in 100 back kick is nothing to write home about. But I worry about hitting bottom (I have) and there are no backstroke flags, so top speed seems impossible. I don't think I'll be able to do AFAP backstroke or backstroke kick in any pool except Pitt. Pitt is closed for a couple weeks starting next week and Sewickley is closed for a week in August. So I may be forced to swim in "Lake Lebo."

Checked nationals results and no one was near my 50 fly NR. Yippee!

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Comments

  1. Water Rat's Avatar
    Rumor has it you're swimming in my backyard and I have yet to see you. We'll have to fix that when I'm back next week. with Pitt closed, I'll def be at SEWY. When is SEWY closed?
  2. The Fortress's Avatar
    Quote Originally Posted by Water Rat
    Rumor has it you're swimming in my backyard and I have yet to see you. We'll have to fix that when I'm back next week. with Pitt closed, I'll def be at SEWY. When is SEWY closed?
    youre on an important and well deserved vaca!

    Seeickley closed on Aug 17 or 18 for one week.