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The FAF AFAP Digest

Fri-Sun Oct. 7-9

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Friday:


Drylands, 30 min: rehab ex, power wheel roll outs, supine flutter kicks on bosu, reverse flys, kettle balls swings, single leg streamline stand on flat side of bosu, TRX single leg squats


Swim/SCY @ Pitt

Warm up:


450 various
assigned 400 kick, I did 100 scull + 100 fly drills + 150 evil kick
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

12 rounds:
1 x 25 AFAP kick @ :45
1 x 25 AFAP swim @ :45 (same kick and stroke)
1 x 75 EZ @ 1:30
-- I knew this set was going to be a b*tch for me. I modified and still felt nauseous at the end
R1-4 (with my lane) w/fins = 25 dolphin kick (10s) + 25 no breath fly (10s) + 75 EZ
R5-6 = all EZ
R7-8 = 25 back kick (15s) + 25 back kick (15s), UW 15 m + 25 EZ
R9-10 = 25 fast flutter kick (16 high-17) + 25 fast free (13s, had to take 2-3 breaths) + 25 EZ
R11-12 = all EZ

-- I was dead after that set. Looking back, I see that I did 16 all out 25s on much less rest than usual. After the first 4 rounds, I turned the 75 EZ into a 25 EZ. The 1:30 interval was just too hard. I may try this set again another time, but I would do the 75s on much more rest. Doing the fast kick first kind of makes you think about kicking more on the swim sprint. The last set was 3 x 100 AFAP. No way, I was toast. So I did:

3 x (50 @ 100 pace + 100 EZ)
100 EZ at end

Total: 2700



Saturday:

Drylands (since such a short session on Friday)

rehab ex
russian twists on incline, 25 x 3 x 25
altitude drops, 5
resisted standing broad jumps, 30 x 2 x 5
med ball slams, 3 x 5
good mornings, 80 x 3 x 5
explosive leg extensions, 105 x 3 x 25
straight arm dips, 90 x 3 x 15
dragon flags (ouch), 5

Swim/SCY/Solo: 1500 EZ




Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Main set: fave IM set w/fins

16 x 25 IM order @ 100 pace @ :45
:45 rest
12 x 25 IM order @ 100 pace @ :45
:45 rest
8 x 25 IM order @ 100 pace @ :45
:45 rest
4 x 25 IM order @ 100 pace @ :45
300 EZ

Total: 2050



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I just did a short workout today. In my typical klutzy fashion, I smashed my foot into the bed post in the middle of the night. Yes, I do believe I broke another toe. Can't put any weight on it. I iced it in the middle of the night and off and on all day. But I couldn't push off the wall at all today. Toes seem to heal relatively fast, so I'm hoping I'll be able to go off the blocks at the sprint classic. But the planned block work that I had today was scotched. And any future plyos. Glad I got some in on Saturday! I'm a tad put out bc I've had two broken toes and bicep tendonitis in 2.5 months ... I could use a break. If this was not my age up year, I would take a mental health break for awhile and go travel. A return trip to Paris beckons.

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