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The FAF AFAP Digest

Fri Jan 15

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by , January 16th, 2016 at 10:25 AM (1118 Views)
Drylands:

rehab ex
straight arm dips, 90 x 3 x 15
side bridge with elevated feet and hip abduction, 10 each side
altitude drops, 2 x 5
knee tuck jumps, 2 x 5
explosive butterfly pulls on double cable machine, 40 x 3 x 5
squat jumps 2w/DBs, 20 x 2 x 5
twisting med ball slams, 10
eccentric bicep curls w/10 lb DBs, 3 x 10
zercher squats, 75 x 4 x 5
back extensions w/25 lb plate, 10

30 minutes of stretching + yoga



Swim/SCY @ Pitt

Warm up:


450 (did 350)
300 kick, no did 100 scull + 100 single arm fly drills

8 x 25 shooters w/fins @ :40
50 EZ
6 x 50 free w/paddles @ :45
-- kept fins on for this bc of the interval

Main sets:

The main set was 3 rounds of:
8 x 50 free (with some stroke count and descend combo) @ :55
1 x 25 1 breath @ :30
1 x 25 sprint @ :30
1 x 25 1 breath @ :30
1 x 25 sprint @ :30

As usual, I was feeling non-compliant about that set ... I went at the back of the lane, kept out of my lane mates way and did something like:

8 x 25 backstroke @ 100 pace (on weird intervals)
1 x 25 1 breath free
1 x 25 sprint breast
1 x 25 1 breath free
1 x 25 EZ
8 x 25 breaststroke @ 100 pace
3 x 50 EZ
2 x (broken fast 50 w/fins (:10 rest) + 2 x 50 EZ)
-- breast 24, kick 21
1 x 25 1 breath free
1 x 25 sprint kick
1 x 25 1 breath free
1 x 25 sprint kick
100 EZ

-- then we did some turns from mid-pool
-- then there was 8 x burst/fast 25s from the blocks
-- it is a pet peeve of mine that coaches leave AFAP work for the end of practice when you're tired ... sprinting should be done fresh IMO
-- so I didn't do any of these, too beat. plus, I'm just plain scared to dive into 5 feet of water -- too shallow

100 EZ

Total: 2500


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I am really looking forward to a day off! Lil Fort does not have a track meet today, so I'm going to kick off the weekend with brunch with friends.

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