The FAF AFAP Digest

Wed: Swim/SCY @ Pitt

Warm up:

500 various
6 x 50 kick @ 1:05, 15m + UW SDK
8 x 25 swim or drill @ :35

Main sets:

2 rounds:
4 x 100 IM or stroke, last one fast @ 1:45
(R1 I did 50 double shooters, last one fast, R2 I did 50 cruise free)
1 x 100 EZ
4 x 75 IM or stroke, build @ 1:25 (did odds fast)
1 x 100 EZ
4 x 50 hold best average @ 1:10 (did odds fast)
1 x 100 EZ
4 x 25 sprint @ :45
1 x 100 EZ

100 EZ

Total: 3500


Thursday:

7 miles on treadmill
2200 EZ in pool