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The FAF AFAP Digest

Wed-Fri, July 29-31

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Wednesday: Drylands

rehab ex
seat4d roww, 80 x 4 x 8
rear delt fly, 65 x 4 x 8
leg extensions, 105 x 4 x 8
deadlift, 70 x 4 x 8
bicep curls 15 lb DBs, 4 x 12
hip abductors, 110 x 4 x 8
kneeling ab crunches, 120 x 2 x 20
flutter kicks on bosu, 2 x 100
long arm crunches, 2 x 50

stretching, 15 min


Thursday:

Swim//LCM/Solo @ Lebo

Warm up:

500 various
4 x (25 scull + 25 free w/paddles)
4 x (25 fast various + 25 EZ)

Main sets:

16 x 50
odds = fast @ 100 pace
evens = EZ

10 x 100 back or flutter kick w/fins @ 1:40
50 EZ

Total: 2750 m


Heated Vinyasa, 75 minutes



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I had been planning to got to Pitt today for one last swim before it closes for the entire month of August. But I heard they were already roping off the competition pool. Had I known that, I would have swum at Lebo this am ... Not worth the drive to swim in the Pitt rec pool. So not sure what I'm going to do today ...

Add on ....


Friday:

Swim/SCY/Solo @ LA Fitness:

600 various
100 scull
10 x 50 free w/paddles @ :50
50 EZ
10 x (25 AFAP kick + 50 EZ) @ 2:00
100 EZ


Total: 2100 y


3 mile walk

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Updated August 1st, 2015 at 12:26 PM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts , Yoga

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