The FAF AFAP Digest

Friday: Swim/SCY @ Pitt

Warm up:

500 various (I was late and only got in 350, horrendous traffic)
8 x 50 kick, no fins @ 1:05
-- I used this set as more warm up and did some swim, drills, kick, UWs
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

12 x 25 IM order @ :45
-- supposed to be build to fast, but I do not do builds. so did them @ 100 pace
50 EZ

6 x (50 AFAP kick + 50 EZ) @ 3:00
-- this was billed as a "perfect set for me"
-- haha, I actually require much more rest for all out 50s
I did:
1 = 50 fast back kick from a push (31) + 50 EZ, 2 = 25 AFAP shooter (12 high) + 25 EZ, 3 = same, 4 = EZ, 5 = 50 fast back kick from a push (32), 6 = 25 AFAP shooter + 75 EZ)

1 x 100 EZ

16 x 25 sprint @ 1:15
-- haha, this is not enuf rest for me either
-- I did: 4 x 25 fast breast dolphin (14s), 1 x 25 EZ, 4 x 25 fast back kick (14-15s), 1 x 25 EZ, 4 x 25 fast breast dolphin (14s), 2 x 25 EZ
200 EZ

Total: 2550



Saturday: Drylands & Swim

rehab ex
single leg stand in streamline on flat side of bosu, 1:00 each leg
hip thruster, 35 x 3 x 15
barbell floor wiper, 30 x 3 x 15
extreme angle squat on stacked steps w/DB, 50 x 4 x 8
dragon flags, 10 -- omg, the hardest core exercise, I had to rest a bit after each rep
renegade rows w/15 lb DBs, 3 x 15
captains chair leg raises, 3 x 125
good mornings, 80 x 3 x 5
straight arm dips, 90 x 3 x 20
bicep curl negatrives w/15 lb DBs, 2 x 10
knee tuck jumps, 5

1500 EZ in pool after



Sunday: Swim/SCY/Solo @ BP

Warm up:

600 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 30m off the blocks, AFAP to 15 m then cruise back
-- I decided that even in my 50 breast, I should glide more before taking a dolphin kick. One of them, I was at the 15m line.
200 EZ

8 x (25 AFAP w/fins + 75 EZ) @ 3:00-3:30
-- 3 fly, 4 free, 3 breast
-- not quite ready for fast backstroke yet ...
100 EZ

3 x 25 off blocks w/chute
-- 15 fast SDKs to about 12.5y , cruise back
50 EZ

4 x 25 w/chute @ 1:10
100 EZ

Total: 2575


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I really enjoyed my swim at Bethel Park today. It's such a nice contrast to Sewy with 2/3 of the pool being really deep and digital clocks everywhere. But the best is that the lifeguards let you go off the blocks. So I worked on a lot of short speed today. Back to 100 pace work tomorrow, I think.

Drylands have become somewhat frustrating to me. My shoulders and elbows are just too fragile to do any heavy upper body work these days. My elbows don't even like the TRX core work that I like to do ... The trials and tribulations of being a geezer jock.

I wish the Sprint Classic were in 2 weeks. I'm getting a little antsy for a meet ...

Can anyone tell me how to add a custom block to the right side of my blog?