The FAF AFAP Digest

Wednesday: Swim/SCY @ Pitt

Warm up:

400 (did 350)
200 drill (did 150)
8 x 25 shooters @ :40

Main sets:

4 rounds (I did 3 and modified)
4 x 125 @ 2:10 (did 25 burst SDK + cruise + 50 EZ)
8 x 25 @ :30, did odds = 100 pace, evens = EZ
1 x 50 EZ
1 x 50 fast (did 25 AFAP + 25 EZ)
1 x 50 EZ

Total: 2650


Thursday:

40 minutes at the gym doing: deadlifts, good mornings, seated row, hip thrusters, hip adductors, explosive leg extensions, extreme angle squat, etc.


Friday:

8 miles on treadmill in 2 outings while Fort Daughter was sleeping in & napping


Saturday: Swim/SCY/Solo @ BP

Warm up:

600 various
4 x 25 shooters @ :40
50 EZ

Main sets:

8 x 30 burst to 15 m, cruise back, 6 of them off the blocks
100 EZ

8 x (25 AFAP + 75 EZ) @ 3-4:00
-- my easy is just DAB or easy kicking
50 EZ

4 x 25 w/chute
200 EZ

Total: 2250


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Kept my workouts pretty short this week with my daughter home. Still I felt pretty sluggish today. Planning on heading back to BP tomorrow for another sprint practice. I did enter our Y Champs on April 7-8 at Spire. There is a masters meet here in Mt Lebanon next weekend. I might drop in and deck enter a couple events just out of sheer convenience.