The FAF AFAP Digest

Monday:

RC/scap, 15 min
core, 15 min
spin, 40 min


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


Tuesday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull @ :10 RI
10 x 25 shooter w/fins @ :40
100 EZ

Main sets:

10 x 25 burst + cruise @ 1:00
100 EZ

Chowmi Set:
4 x (50 AFAP from the blocks + 150 EZ) @ 5:00, one of each stroke
back = 28 high
breast = 35 flat
fly = 27 low (terrible breakouts)
free = 26 low

I was rolling on the 59+, but I am still pretty darn happy with these times. I am going to have to do more off the blocks breakout work in fly. I think I need to angle upward more quickly than I currently do. I don't seem to sense the water very well.

100 EZ

3 x (AFAP broken 100s w/fins + 200 EZ)
-- back (hold 11-12), IM (11/12/14/12), dolphin kick (11-12s)
-- I started bonking on these from lack of food and lack of sleep

Total: 3000

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

Not much yardage today, but 650 of it was AFAP.

Interesting article on Cross Fit. Yep, I agree. http://www.swimmingscience.net/2013/...-swimmers.html