The FAF AFAP Digest

Swim/SCY @ Pitt

Warm up:

400 various
8 x 50 kick -- I did 25 shooter + 25 EZ @ 1:10
50 EZ

Main sets:

8 x 25 fly drill @ :35
8 x 25 breast drill @ :35

5 x 100 fly w/fins -- did 25 fly @ 100 pace + 75 back kick up tempo @ 2:00
100 EZ

5 x 100 breast -- did 50 DPS breast + 50 EZ kick @ 2:00
100 EZ

8 rounds:
50 sprint @ 1:00 (I did them 50 DPS free w/paddles)
100 EZ @ 2:30

Total: 3650


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This was a pretty easy workout for me to modify. I didn't feel like sprinting hard. Cruising the last set felt quite decadent. It was still plenty for my first workout back after a meet.