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The FAF AFAP Digest

Sept. 26-27

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by , September 27th, 2013 at 08:25 PM (146 Views)
Thursday:

Drylands, 40-45 min
-- core/kettleball/RC+ scap ex


Friday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull w/agility paddles
8 x 25 shooter w/fins @ :40
100 EZ

Main Sets:

8 x 25 burst + cruise, 4 SDL, 4 fast hands @ 1:00
50 EZ
4 x 25 burst SDK + cruise from the blocks
100 EZ

3 x (25 AFAP fly from the blocks + 25 EZ)
-- 11s
100 EZ

ascending rest set w/fins from HIT workout #3
1 x 50 fast kick @ 100 pace @ 1:15 (flutter, 26 high)
2 x 50 fast swim @ 100 pace @ 1:15 (breast, 30s)
3 x 50 EZ @ 1:15
1 x 50 fast kick @ 100 pace @ 1:30 (back, 23 -- too fast)
2 x 50 fast swim @ 100 pace @ 1:30 (back, 26s)
4 x 50 EZ @ 1:15
1 x 50 fast kick @ 100 pace @ 2:00 (dolphin, 26 high)
2 x 50 fast swim @ 100 pace @ 2:00 (fly, 25s)
5 x 50 EZ @ 1:00/1:10/1:20

8 x 25 w/parachute @ 1:00
100 EZ

Total: 3050


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

I didn't think I'd get anything in yesterday, but managed a shortish dryland session. Experimented some with my new kettleball. Went to Pitt today. Note to self: Do not go to Pitt on Friday; the traffic home is appalling at 2:30 pm, though perhaps there was an accident. It took me an hour to get home and I had to turn around and go back to coach the 5:30 pm workout. I was pretty bushed today for my swim, but feel like I got in some real quality work. I now know the meaning of TGIF. TGIF.

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