The FAF AFAP Digest

Tuesday: Drylands & Swim

rehab ex
bulgarian split squats w/bar, 20 x 2 x 10 each leg
bicep curl negatrives, 20 x 3 x 10
straight arm dips, 90 x 3 x 15
rear delt fly, 75 x 3 x 8
resisted standing broad jumps, 2 x 5
explosive leg extensions, 95 x 3 x 15
altitude drops w/DBs, 2 x 5
good mornings, 85 x 4x 5
knee tic jumps, 2 x 5
kneeling ab crunches, 80 x 2 x 15
tricep press (?)

1700 EZ in pool


Wed:

off, traveling, did a few miles on the treadmill at home


Thursday: Swim/SCY/Solo @ Sewy

Warmup:

600 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 50 burst + cruise various @ 1:15
100 EZ

6 x (25 AFAP + 75 EZ)
100 EZ

6 rounds:
75 @ 100 pace (2 x IM, breast, free)
125 EZ

Total: 3250


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It's very aggravating to swim at Sewy right now. In general, the pace clocks are never quite synced. Now one of them is broken. So I didn't look at any of my times. My shoulder is a bit sore after yesterday's effort. I keep forgetting to ice it ... And, continuing in my klutz like ways, I sliced my finger open the other day while making dinner. I couldn't decide if it was stitch worthy or not, but opted just to tape it. But it hurts some. Off to do rehab exercises for the millionth time ...