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The FAF AFAP Digest

Fri-Sat, May 2-3

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Friday: Swim/SCY/Solo @ Sewy

Warm up:

600 various
3 x 50 scull
3 x 50 fly drills
5 x 25 shooter + 25 EZ w/fins
50 EZ

Main Sets:

6 x 25 burst + cruise @ :45
100 EZ

8 x (25 AFAP dolphin kick w/fin & board + 75 EZ) @ 2:30
100 EZ

8 x (25 AFAP swim + 75 EZ) @ 2:30
100 EZ

2 x (50 AFAP kick w/boards & fins + 150 EZ)

Total: 3600



Saturday Drylands @ LA Fitness

Rc/scap ex
explosive leg press, 75 x 3 x 15
explosive leg extensions, 90 x 2 x 15
pec fly, 60 x 3 x 8
hip abductor, 100 x 4 x 6
good mornings, 75 x 3 x 8
cable push pull, 20 x 2 x 15 each side
ab wheel roll outs, 15
kneeling ab crunches, 100 x 1 x 5, 110 x 2 x 15


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Took Thursday off after the stomach virus and didn't push it too hard on Friday.

I love all the pics and vids from nationals! Must be really thrilling to see the pros in action.

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