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The FAF AFAP Digest

Fridy Double, July 18

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Drylands:


RC/scap ex
flutter kicks on bosu, 2 x 100
russian twist on incline bench w/plate, 25 x 3 x 25
kneeling ab crunch, 130 x 3 x 12
bulgarians in streamline position, 3 x 10 each leg
resisted track starts on cable machine, 45 x 2 x 10
squat swings w/plate, 2 x 15
HS hi row, 150 x 4 x 6
straight arm straight leg raises on dip machine, 2 x 15
back squats, 70 x 3 x 8


Swim/SCY @ Sewickley

Warm up:


600 various
100 scull
6 x 25 shooter + 25 EZ
50 EZ

Main sets:

8 x 50 various @ :50
100 EZ

8 x 25: 15 m SDK + cruise @ :45
50 EZ

8 x 25 burst + cruise kick @ :45
-- did 2 of each stroke, my breast kick just sucks
50 EZ

8 x 50 @ :50
-- Rushall-style efforts
-- alternated 2 free, 2 kick w/fins, holding :28-29
100 EZ

1 x 50 sprint
-- I misread and thought we were on the next set, so only did 15 fast here
1 x 100 EZ

8 x 25 burst to 15m + cruise @ :45
1 x 100 EZ

8 x 50 @ :50 Rushall style
-- Instead, I did 6 x 50 @ 1:05
odds = 100 pace
evens = EZ
1 x 100 EZ

1 x 50 AFAP
-- Did dolphin kick w/board & fins, went :25
1 x 100 EZ

Total: 3550


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Despite doing 4000-5000-4000 in the proceedings days, I managed to get in a double yesterday. I wasn't feeling terribly sprinty, and was glad most of the fast efforts were short. Feeling sore today from weights. Glad I had a day off planned. It doesn't look like a nice today to swim outside anyway. Hope it clears up tomorrow!

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