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The FAF AFAP Digest

Wed., Aug 12

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Drylands:

rehab ex
flutter kicks on bosu, 4 x 50
cable twist w/yoga ball, 25 x 2 x 15 each side
extreme angle goblet squats on high boxes w/plate, 45 x 4 x 6
seated row negatives, 90 x 4 x 5
rear delt flys, 80 x 4 x 6
hip abductor, 120 x 4 x 5
supine bicep curl on cable machine, 70 x 3 x 8
saxon side bends, 10 x 3 x 15
explosive fly pulls on double cable machine, 20 x 4 x 5
knee tuck jumps, 5 x 3
kneeling ab crunches, 140 x 4 x 8
explosive leg press, 215 x 4 x 5


Swim/SCY @ Sewy

Warm up:


700 various

Main Sets:

8 x 50, 25 stroke + 25 free @ :55
8 x 25, 1/2 fast SDK + 1/2 cruise @ :45
50 EZ
4 x 100 IM w/fins @ 1:55
-- I did 2 IM, 2 back
6 x 50 breast w/flutter kick w/fins @ 1:05
-- for me, breast flutter is exhausting and difficult on this interval
-- I switched to breast dolphin after 3
50 EZ
6 x 50 free w/fins, build each 25 to sprint @ :50
-- NO! I did 25 fast flutter kick + 25 EZ kick
7 x 50 @ 1:05
-- supposed to be 35 fast + 15 EZ, odds breast
-- NO! I cannot possibly go 35 fast on that interval
-- I did odds breast @ 100 pace for 35 y, evens EZ
50 EZ
4 x 25 AFAP kick @ 1:00
-- did back, think I was going around 13s
100 EZ

Total: 3050


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I am feeling gobsmacked after today. 10 days in a row of working out with quite a few doubles. I would love to swim outside tomorrow am, but I think I have to take a day off. It was nice to swim with other humans tonight. I plan to go on Friday night as well. Massage tomorrow!

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Comments

  1. pwb's Avatar
    I am feeling gobsmacked after today. 10 days in a row of working out with quite a few doubles.
    It's easy to see why you said you feel like you're back in shape after your vacay. You deserve both the day off and the massage!
  2. The Fortress's Avatar
    Quote Originally Posted by pwb
    It's easy to see why you said you feel like you're back in shape after your vacay. You deserve both the day off and the massage!
    I don't think I've had a massage since March ... Super sore from those weights, so looking forward to it.