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The FAF AFAP Digest

Thurs-Fri Oct. 13-14

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by , October 15th, 2016 at 12:09 PM (1477 Views)

Thursday: Drylands

rehab ex
captains chair leg raises, 2 x 20
hip thrusters, 45 x 3 x 15
good mornings, 85 x 3 x 5
kneeling cable crunches ? x 3 x 10
explosive leg extensions, 05 x 3 x 15
straight arm dips, 90 x 3 x 15
rear delt flys, 80 x 3 x 8
russian twists on incline bench, 2-3 x 3 x 25
glute isolator, 50 x 3 x 5 each leg
hip abductor 110 x 3 x 5

1000 EZ in the pool after



Friday: Swim/SCY @ Pitt

Warm up:


500 various
100 scull
400 kick, no I did 8 x 25 shooters + 3 x 50 single arm fly
10 x 25 kick w/fins @ :30 (did about 5 bursts)
50 EZ

Main set:

This was the bear of a main set assigned. I modified somewhat and used fins. I'm a bit terrified of someone kicking my toe and fins really cushion the toe on the walls. I don't remember the intervals exactly, but Bill was chastising people for not taking enough rest on the EZ swims.

3 rounds:
1 x 100 fast (I did 75 IM, fly-back-breast fast @ 100 pace)
1 x 100 EZ (did 125 EZ)
1 x 75 fast (did IM, fly-back-breast)
1 x 75 EZ
1 x 50 fast @ around 95% (did fly-back)
1 x 50 EZ
1 x 25 fast (breast)
1 x 125 EZ

250 EZ

Total:


~~~~~~~~~~~~~~~~~~~~~~~~~


At first I looked at that main set and thought there was no way I could do it, even with fins. I thought about doing the second round hypoxic. But I gave it a try. There was no way to go AFAP on everything. Holding the 75s at 100 pace was challenging enough. I was trying to hold :44s, the first one was a bit faster. Went 24-25 on the 50s and 11-12s on the 25 breasts. I was feeling pretty beat last night after that.

Today is Homecoming for Lil Fort. The after party is at our house, so I need to get to the grocery and do a few things today.

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