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The FAF AFAP Digest

Tues-Wed, May 13-14

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Tuesday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
100 fly drills
6 x 25 shooters w/fins
50 EZ

Main sets:

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

3 x (25 AFAP + 75 EZ)
extra 50 EZ

3 x (8 x 50 w/fins) done as:
1 x 50, 15 AFAP @ 1:15
1 x 50, 25 AFAP @ 1:15
1 x 50 EZ @ 1:15
1 x 50, 35 AFAP @ 1:15
1 x 50 EZ @ 1:30
1 x 50 AFAP @ 1:30
2 x 50 EZ @ 1:30

R1 = back, R2 = breast, R3 = dolphin kick w/board

Total: 2850

Didn't have time to do any more (and was beat anyway) because I had a long overdue massage scheduled.


Wednesday: Drylands


Spent another two hours in the garden today and then hit the gym. I strained my front right shoulder a bit with the weekend gardening blitz. Probably all the digging up of old/overgrown plants. So I layed off any pushing, pressing or overhead pulling.

RC/scap ex, 10 min
explosive leg press, 175 x 1 x 15, 190 x 2 x 15
hip abductors, 110 x 4 x 8
seated row negatives, 80 x 1 x 8, 90 x 2 x 8
explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
back extensions w/plate, 25 x 3 x 10
kneeling ab crunches, 110 x 2 x 20
power wheel roll outs, 2 x 15

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Comments

  1. __steve__'s Avatar
    I am going to do that main set as free for the AFAP's and drill for the remainders and EZ's.

    With the R's (R1 = back, R2 = breast, R3 = dolphin kick w/board), is that the stroke you did each round?
  2. The Fortress's Avatar
    Quote Originally Posted by __steve__
    I am going to do that main set as free for the AFAP's and drill for the remainders and EZ's.

    With the R's (R1 = back, R2 = breast, R3 = dolphin kick w/board), is that the stroke you did each round?
    That's one of my sets from the HIT forum. If you want more sprint conditioning, you can skip the EZ 50 right after the 50 with the fast 25.

    Yes, R1 = round 1, etc.