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The FAF AFAP Digest

Thurs-Fri Sept 22-23

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by , September 24th, 2016 at 09:11 AM (819 Views)
Thursday: Swim/SCY/Solo @ Sewy

Warm up:

600 various
100 scull
8 x 25 shooters @ :40
100 EZ

Main sets:

20 x 25, IM order w/fins (back kick for back, no breast pullouts) @ 100 pace @ :45
200 EZ

20 x 25, same as above
200 EZ

8 x 25 AFAP kick @ 1:00
100 EZ

Total: 2700



Friday: Swim/SCY @ Sewy Masters

Warmup:


550 various
100 scull

Main sets:

8 x 50 @ :50
-- did back kick w/fins, 20 Y UW

6 x 50 kick no fins @ 1:10

6 x 25 shooters @ :45
50 EZ

8 x 25, 2x IM order @ 100 pace @ :45
75 EZ

6 x (50 AFAP + 100 EZ)
-- I did odds = AFAP, evens = 100 pace
75 EZ

Total: 2850


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My shoulder was a bit sore again on Thursday, maybe from doing those face pulls at the gym. It was better yesterday except for some pain on a fast breast pulldown. Idk .. these things never get better quickly for me. It was such a mistake to fall off the prehab wagon. I guess it's easy to stop doing the exercises when you are goofing off and not in pain. I may try to squeeze in a short swim today, but we are having a dinner party tonight so I have lots to do.

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Swim Workouts

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