The FAF AFAP Digest

Wed: Swim/SCY @ Pitt

Can't remember what I did anymore. I know there were bursts, AFAP 25s and some 100 pace 50s.


Thursday: off


Friday: Swim/SCY @ Pitt

Warm up:

400 various
5 x 50 DPS free w/paddles @ 1:45 (they were doing 100s)
8 x 25 shooters w/fins @ :45

Main sets:

This main set was good for me, gave me plenty of rest to do 8 x 25 AFAP + 75 EZ and a fast 50. Sat on the wall like a good sprinter.

2 rounds:
1 x 150 fast @ 6:00
1 x 100 fast @ 6:00
1 x 75 fast @ 6:00
1 x 60 fast @ 6:00

100 EZ


Saturday:

I woke up with a cold on Friday, so didn't feel that great. I did hit the gym for an hour and did: RC ex, explosive leg extensions, extreme angle squat w/15 lb DB @ 5:00, meds ball slams, good mornings, seated row, cable twist w/yoga ball, seated straight arm dips, single leg stand on flat side of bosu, hip abductors, leg press

Because I didn't feel that well, I didn't swim in our local meet. But I went to spectate and had a blast watching and cheering for everyone.



Sunday: Swim/SCY/Solo:

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Mains sets:

5 rounds:
1 x 50 @ 100 pace @ 1:00
1 x 50 EZ @ 2:00

100 EZ

5 rounds:
1 x 50 @ 100 pace @ 1:00
1 x 50 EZ @ 2:00

100 EZ


~~~~~~~~~~~~~~~~~~~~~~


Between having a cold and being sore from weights, I didn't even attempt any AFAP work today. Hopefully, I will be able to work hard this week.