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The FAF AFAP Digest

April 19-20

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I'm still pretty under the weather, but managed a couple baby workouts.

Saturday: Swim/SCY @ Pitt

600 various
100 scull

-- did a couple sets with one of my swimmers

8 x 50 w/fins, 25 shooter + 25 EZ @ 1:15
50 EZ

30 x 25 @ 100 pace @ :40
-- Josh did free, I did back w/fins
-- I did 4 @ 100 pace + 2 EZ. No way could I do them all.

300 EZ

4 x 50 DPS free
50 EZ

Total: 2450


Sunday: Drylands

Starting over yet again ... Had to rest a lot between exercises

RC/scap ex, 15 min
explosive leg press, 175 x 3 x 15
HS hi row, 140 x 4 x 6
tricep press, 70 x 3 x 12
gobet let squat, 60 x 3 x 8
good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
kneeling ab crunches, 100 x 1 x 20, 110 x 2 x 20
russian twist w/plate on incline bench, 25 x 2 x 20


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Well the good thing about being out for 10 days is that my shoulder feels fine. Silver lining.

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