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The FAF AFAP Digest

Aug 6-7

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by
USMS MemberThe Fortress
, August 8th, 2013 at 11:43 AM (1513 Views)
Wednesday:

RC ex, 15 min
hammers w/10 lb DBs, 3 x 20
goblet squats w/10 lb DB, 3 x 15

spin, 60 min (while catching up on Breaking Bad to prep for season premiere)


Thursday: Swim/SCY @ Sewickley Masters

Warm up:

400
12 x (25 drill + 25 swim) @ :55
4 x 50 kick @ 1:00 (did backstroke)
4 x 50, UW 2/3 length @ 1:15
masters minute

Main Sets:

4 x 100 stroke, sprint first 25 @ 2:00
masters minute
?? I think there was a set here that I forgot
16 x 25 @ 1:00
odds = burst SDK + cruise
evens = AFAP
masters minute
5 x (25 AFAP kick + 25 EZ) @ 1:30
100 EZ

Total: 2550+


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

More of a sprinty practice and I am tired from it! I'm also still sleeping like poo. But I finally have my house to myself -- renovators gone! Though I am having guests for the weekend.

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Categories
Swim Workouts , Strength Training and Dryland Workouts , Spinning

Comments

  1. aztimm's Avatar
    Was this a morning workout?

    That actually looks like a good set, something I could do. Almost like something Laura would give us
    (but definitely NOT a Paul set )
  2. The Fortress's Avatar
    Quote Originally Posted by aztimm
    Was this a morning workout?

    That actually looks like a good set, something I could do. Almost like something Laura would give us
    (but definitely NOT a Paul set )
    It was a night time workout -- 6:30-7:30. I don't do mornings.

    Paul seems really into mid-D and D workouts these days. Laura mixes it up more.