The FAF AFAP Digest

Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
8 x 25 shooters
50 EZ

Main sets:

10 x 50 burst to 15m then cruise @ 1:30
100 EZ

20 x 25 w/fins @ 100 pace @ :45
-- 4 fly + 4 back + 4 breast + 4 free + 4 flutter kick
250 EZ

6 x 75 @ 1:30 done as:
25 shooter + :10 rest + 25 @ 100 pace + 25 EZ
100 EZ

3 rounds
4 x 25 free w/paddles 1 breath @ :30
50 EZ @1:30
50 EZ at the end of the set

Total: 3300


30 minutes of foam rolling & stretching


~~~~~~~~~~~~~~~~~~~~~~


This was the first day in awhile where I felt like I had good energy. I wish I could have kept going! But I had to remind myself not to overdo. With nationals 10 days away, I'm going to start cutting back tomorrow. I had a 90 minute deep tissue massage scheduled at Massage Envy -- I like to get them 10 days out from a big meet. I got there and it was cancelled with no notice (no call, no email). This is that third time this has happened to me at this location. I was really furious. I await an email from the manager, but I may just cancel my membership. The only reason I have the membership is that it is the one thing in my swimming life that is convenient as it's only 5 minutes away ... I scheduled a massage at the Rivers Club tomorrow, but that means I'll have to go all easy tomorrow night at Pitt. Grr!