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The FAF AFAP Digest

Sat-Sun Sept 10-11

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by , September 12th, 2016 at 11:57 AM (912 Views)

Sat: Drylands


Did drylands at home, including: rehab ex, power wheel roll outs, bulgarian split squats in streamline, extreme angle iso squat, supine flutter kicks on bosu, TRX back and forth, TRX windmills, TRX pike ups, donkey kicks, reverse flys, kettle ball swings, saxon side bends

Then did 3.5 miles on the treadmill


Sun: Swim/SCY/Solo @ BP

Warm up:


500 various
100 scull
8 x 25 shooters w/fins @ :40
100 EZ

Main sets:

5 x 30m AFAP SDK to 5m & cruise back off the blocks
100 EZ

2 x (25 AFAP breast off the blocks + 75 EZ)

Favorite IM set w/fins: (did backstroke kick instead of swim to save shoulder)
16 x 25 IM order @ :40-:45
50 EZ @ 1:0
12 x 25 IM order @ :45
50 EZ @ 1:00
8 x 25 IM order @ :45
50 EZ @ 1:00
4 x 25 IM order @ :45
200 EZ

Total: 2750


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Did a little more swimming yesterday, albeit mostly with fins. Backstroke seems to be the worse for the poor bicep tendon. I will prolly go to the gym today, tho I really can't do much upper body work right now (a comment I've made frequently during my masters career).

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