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The FAF AFAP Digest

Wed-Thur, May 7-8

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Wednesday Drylands:

RC/scap ex
wide grip lat pulldowns, 45 x 1 x 25, 60 x 2 x 25
good mornings, 75 x 4 x 8
explosive leg extensions, 90 x 3 x 15
hip abductor 100 x 4 x 6
explosive double cable push press, 35 x 3 x 30
extreme angle goblet squat on stacked steps, 60 x 4 x 6
kneeling ab crunches, 110 x 2 25


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Thursday: Swim/SCY/Solo:

Warm up:

600 various
100 scull
4 x 25 shooters w/fins @ :40
50 EZ

Main Sets:

10 x 25 burst + cruise @ 1:00
100 EZ

2 x (10 x 25 fly w/fins @ 100 pace, only 5 SDKs @ :40 + 100 EZ)
-- This was a get the cobwebs out set. I hadn't taken a stroke of fly since Zones.
100 EZ

4 x (broken 75 AFAP + 125 EZ)
-- 1 back (no SDK) , 2 breast (no pullouts), 1 dolphin kick
-- had to get out to pick up Lil Fort

Total: 2800


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It feels quite strange doing no push or no SDK swims with my workouts usually being so kick-cenric. I really dislike trying to train for long course in a short course pool. But at least the pool is open!

I haven't done any stretching or foam rolling in ages and really feel tight in the shoulders and back. The last month really got me out of my usual routines.

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