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The FAF AFAP Digest

Tues & Wed, June 17-18

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Tuesday Drylands:

RC/scap ex
wood chop on cable machine, 30 x 2 x 15 each side
good mornings, 75 x 1 x 8, 80 x 3 x 8
push press, 60 x 4 x 6
kneeling ab crunches, 120 x 1 x 15, 130 x 2 x 12
seated row negatives, 90 x 3 x 8
explosive leg press, 195 x 2 x 15
explosive leg extension, 90 x 3 x 15
straight leg raises on dip bar, 2 x 10 -- this is harder than just hanging
squat hold for :30 w/25 lb plate overhead

I drove to the Mt. Lebanon outdoor pool after this with the intent to get in a short swim. But it was mobbed. There was no parking in any lot or anywhere nearby. First hot day of the summer, I guess. So I went back home and hung out with Lil Fort. We made a delicious fresh strawberry pie with berries we had picked on Sunday.


Wednesday: Swim/SCY?Solo @ Pitt

Warm up:


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

Main Sets:

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

4 x (25 AFAP from the blocks, IM order + 25 EZ)
-- rolling on the 59.5 or so
-- fly (11), back (12), breast (14 high), free (11)
-- had a horrible breakout on free
100 EZ

20 x 25 back w/fins @ 100 pace
-- UW 15 m, trying to hold 12s
-- went 11s on the first 5, which made the remainder of the set more difficult than usual
250 EZ

20 x 25 back kick w/fins @ 100 pace
-- trying to hold 11 high-12 flat
-- UW 15 m
300 EZ

20 x 25 breast w/fins @ 100 pace
-- held 14s on all of them
200 EZ

Total: 3750


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I was surprisingly not too sore from weights in the pool today. My 25s from the blocks were pretty darn fast. I made it through three USRPT type sets. I must say I'm feeling a bit bushed after that. I don't think I've ever done three of those sets before. I'm trying to get one more swim in tomorrow before I take off for Europe on Friday. Getting so excited!

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