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The FAF AFAP Digest

Sat April 9

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Drylands:


rehab ex
straight arm dips, 90 x 3 x 15
hip thrusters, 45 x 3 x 10
yoga ball rotations on double cable machine, 25 x 2 x 10 each side
HS hi row, 180 x 4 x 5
leg press, 280 x 3 x 5
DB bench row, 45 x 4 x 6 each arm
extreme angle squat on high boxes w/plate, 45 x 3 x 8
resisted standing broad jumps, 35 x 3 x 5
squat jumps w/10 lb DBs, 2 x 5
med ball slams, 2 x 5



Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
4 x 25 shooters
100 EZ

Main sets:

5 x 30 burst to 15 m + cruise back from the blocks
100 EZ

3 x 30 burst @ 100 pace from the blocks
50 EZ

5 x (25 AFAP + 75 EZ) @ 3:00-3:30
100 EZ

2 x w/fins
1 x 50 fly-back @ 100 pace @ 1:00
1 x 50 breast-free @ 100 pace @ 1:00
2 x 25 fast flutter kick w/board @ :30
150 EZ

100 EZ

Total: 2500


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I took yesterday off, and felt pretty miserable. But I woke up feeling like half a human today. It was snowing here in the am, and I hope that kills off some of the pollen. I haven't felt well for 3 weeks now and it is really really getting old.

I only did 45 minutes of weights instead of 60. I'd like to get in three more dryland sessions before nationals, but I may keep them shorter and taper the weights some. I still hit a wall during the 100 pace stuff on the swim. I decided to pack it in and save some for tomorrow. I hope trying to push through the workouts this last week was the right call.

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