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The FAF AFAP Digest

Double, Wed. April 9

Rating: 2 votes, 5.00 average.
Finally got in a double today. I used to do these fairly often in VA, but I've had difficulty fitting them in here with the pool being 30 minutes away. I'm guessing I'll feel it tomorrow.

Drylands:

RC/scap ex (I've been doing these daily since the shoulder problem started)
kneeling ab crunch, 110 x 1 x 25, 110 x 2 x 15
explosive leg extension, 90 x 3 x 15
seated row negatives, 80 x 3 x 8
goblet squats, 50 x 1 x 8, 60 x 2 x 8
good mornings, 65 x 1 x 8, 75 x 2 x 8
altitude drops, 8
standing broad jumps, 5


Swim/SCY/Solo @ Pitt

Warm up:


600 various
100 scull
4 x 25 shooters w/fins
50 EZ
4 x 25 burst SDK + cruise @ 1:00
50 EZ

Main sets:

On Patrick's recommendation, I tried the Hackett set. Only I used fins, as my shoulder is tender and doing 40 x 50 wouldn't agree at all. I did the fast ones backstroke and the easy ones backstroke kick. With the SDKs on backstroke, that was a sh*t ton of kicking. I figure that my 200 pace is 28 (100 pace 26, AFAP 24).

16 x 50 @ :45
-- every 4th one fast @ 200 pace
-- 27-28s
-- this felt like such short rest
50 EZ

12 x 50 @ :50
-- every 3rd one fast @ 200 pace
-- held 27s on all of them
50 EZ

8 x 50 @ 1:00
-- every other one fast @ 200 pace
-- 27-28s
50 EZ

4 x 50 all at 200 pace @ 1:10
-- held 27s, one was 26
250 EZ

Total: 3400


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The set was challenging, but I'd have to say a sprint workout is harder. But I guess it was good to use a different energy system.

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Comments

  1. jaadams1's Avatar
    I may have to do this now. If a sprinter can handle it, then I should be able to as well! I'm a fearless animal at meets with my event lineups, but sometimes workouts by myself can be a bit difficult to get done without wimping out!
  2. The Fortress's Avatar
    Quote Originally Posted by jaadams1
    I may have to do this now. If a sprinter can handle it, then I should be able to as well! I'm a fearless animal at meets with my event lineups, but sometimes workouts by myself can be a bit difficult to get done without wimping out!
    It would be a piece of cake for you! Plus, the set doesn't take all that long to do, so you can do it when you don't have much time. Before the end, it felt like a lot of continuous swimming/kicking to me.