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The FAF AFAP Digest

March 3-4

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Monday Drylands:


RC/scap ex
flutter kicks on bosu, 2 x 100
seated row negatives, 80 x 1 x 10, 90 x 2 x 8
push press 45 x 2 x 12
explosive leg extension, 90 x 2 x 25
kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 15
extreme angle step ups w/barx 45 x 2 x 10
wood chops, 30 x 2 x 15 each side
good mornings, 80 x 3 x 8

stretching, 15 minutes


Tuesday: Swim/SCY/Solo

Warm up:

600 various
100 scull
100 fly drills
8 x 25 shooters w/fins @ :45
50 EZ
1 x 100 back kick, !5 m UW each 25
100 EZ

Main sets:

5 x 30 burst + cruise from the blocks
-- I was trying to work on gliding a tiny bit before immediately dolphin kicking, which is supposed to be faster according to the latest article on UW kicking. It may even change my kick count.
100 EZ2 x kick ladder w/fins:
25/50/75/100/75/50/25 + 100 EZ
-- everything but the 100 was done 15 m UW
-- 100 was fast flutter kick w/board (1:01s)


10 x 25
odds = 100 pace
evens = EZ
50 EZ

8 x 50 DPS w/paddles
odds = free
evens = back
100 EZ

Total: 3300


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I had been planning to go the gym Sunday instead of Monday and take Monday off, but the snow changed my plans. We didn't get nearly as much snow as originally forecast, thank goodness. But shifting weights to Monday meant I was tired in the pool today. Tried to work on UWs mostly. Only 10 days until the Albatross meet. I'll prolly only rest 5 days. Not planning a big taper this season, just resting some. I don't really have much to taper from anyway with only 2 1/2 months of solid training after 6 sub-par months.

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Swim Workouts

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