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  1. Sunday, Nov. 10

    by , November 10th, 2013 at 03:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main sets:

    Jim and John were doing steady state 1 x 400, 2 x 200, 4 x 100, 8 x 50, 16 x 25, mostly on a 1:30 base. I followed along but modified as follows:

    6 x (25 shooter + 25 EZ) @ 1:05
    2 x 200 flutter kick w/board & fins, alternating 25 up tempo + 25 EZ @ 3:00
    4 x 100 DPS free @ 1:30
    6 x 50 flutter kick w/board & fins @ 200 pace
    50 EZ
    16 x 25 @ :40
    odds = fast fly w/fins
    evens = EZ
    100 EZ

    8 x 75, done as 50 EZ @ 1:15 (John and Jim did 75s) + 25 fast @ :45
    100 EZ

    Total: 3550

    Hottub & steam room -- best feature of the Sewickley Y!


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

    I did enter my first mud hole Y circuit meet next Sunday afternoon. I wasn't wild about the schedule for that day, so just entered 25 back, 100 breast and 25 fly. Hopefully, I won't crash on my backstroke start.
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    Swim Workouts