The FAF AFAP Digest

20-25 minutes of RC/stretching

SCM, solo:

Warm up:

400 swim
200 kick
100 fly drills

Speed work:

8 x 75 kick, 20 RI
EZ, fast, EZ by 25

50 EZ

4 x (4 x 50) on 1:10
4 of each stroke, reverse IM order
EZ, build, fast, EZ
wore fins on fast ones, went 26, 35, 27.5ish, 28ish

100 EZ

50 breast AFAP from push (just for fun),
went 41.
(PB is 41.5 from last year when I cramped and flutter kicked part of the way. My BR kick is just awful. No propulsion from it whatsoever.)

100 EZ

4 x 25 free AFAP with fins, 50 EZ after each 25, no interval

100 EZ

Total: 2400 meters