The FAF AFAP Digest

Friday:

Swim/SCY/Solo @ Pitt

Warm up:

500 various
100 scull
8 x 25 shooters w/fins @ :40
100 EZ

Main Sets:

5 x VK done as: :15 fast w/med ball + :45 EZ
100 EZ

20 x 25 breast w/fins @ 100 pace @ :45
150 EZ

2 x
10 x 25 backstroke kick @ 100 pace @ :45
-- 16 high-17 flat
1 x 100 EZ

2 x
4 x 50 free w/paddles @ 1:00
1 x 50 EZ @ 2:00
R1 = descend 1-4 to 100 pace, R2 = 200 pace
extra 50 EZ at end

6 x 25 w/chute, paddles & fins
100 EZ

Total: 3400


Power Yoga, 60 minutes

Because I didn't have to coach, I was able to go to the hour of power yoga on Friday from 6-7 pm. We spent a lot of time on the series the Stewart mentioned in his blog. And, thankfully, it wasn't as ghastly hot as the last time I was at that studio.



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Saturday:

Swim/LCM/Solo @ Lebo

500 various
20 x 50 w/fins @ 1:00
-- alternate 2 DPS free w/paddles & 2 kicks @ 200 pace (dolphin or flutter)
-- my kicks were faster than my swims, a haha
50 EZ
10 x 50, no interval (I was dodging a slow lap swimmer on these)
odds = SDK to 20 m + cruise
evens = breast
50 EZ
4 x (50 fly w/fins @ 100 pace + 50 EZ)
100 REZ

Total: 2600 meters



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I went to the hour of adult swim at Lebo from 11-12. It seemed like a much better time that the 5:00 am that Water Rat goes to. I like adult swim with no kids around at all. It seems peaceful, and it was nice to swim outside. I'll probably go tomorrow at this time too. I was able to do some 50 flys without too much finger pain. I only looked at the time on one of them, and it seemed slow. But I haven't done any fly in weeks. Off now to shop and get ready for a dinner party.

My flog says I've been to yoga four times this week. I'm hopping to go tomorrow too after Lil Fort's game.