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The FAF AFAP Digest

Thur-Fri, Aug 6-7

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Thursday:

Swim/LCM/Solo @ Lebo


500 various
4 x (25 scull + 25 DPS free w/paddles) @ 1:10
4 x 50 free w/paddles @ 200 pace @ 1:00
50 EZ
4 x (25 fast + 25 EZ) @ 1:15
5 x (50 AFAP w/fins + 150 EZ)
10 x 50 DPS free or back w/paddles @ 1:00
100 EZ

Total: 2750m


Treadmill, 4.7 miles while watching worlds

Heated Vinyasa, 75 minutes



Friday:

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free w/paddles) @ 1:10
2 x 50 free @ 200 pace @ 1:00
50 EZ
2 x (25 fast + 25 EZ) @ 1:15
2 x (50 AFAP w/fins + 150 EZ)
50 EZ
2 x (50 @ 100 pace + 50 EZ)
4 rounds:
4 x 50 @ 200 pace w/fins @ 1:00
1 x 50 EZ @ 1:30
odd rounds = free
even rounds = kick

Total: 2600m


Treadmill, 5 miles while watching worlds



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I decided it was finally time to try some AFAP 50s. I don't think I've done any since breaking my finger ... I was happy with the times. I went 26s on fly, which is equal to the best times I've done indoors long course. My finger is still swollen and I don't have a full range of motion yet. I had the doctors on my team check it out. They say it can take many months for the swelling in a finger to drain. It doesn't help that I never take the time to ice it ...

I will either take today off or hit the gym. Tonight, we're going to Kinky Boots and I'm very excited. The lead from Broadway is in the traveling show here since Pittsburgh is his home town.

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Categories
Swim Workouts , Yoga

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