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  1. Sunday, Nov. 24

    by , November 24th, 2013 at 07:43 PM (The FAF AFAP Digest)
    Swim @ Sewickley with Jim & Bill

    900 various
    4 x 100 smooth free @ 1:45
    4 x 100 descend by 25s @ 1:45, did flutter kick with fins & board
    100 EZ
    5 x (50 @ 1:00 + 25 AFAP @ 1:00)
    125 EZ
    5 x 50, 15 m AFAP @ 1:00
    50 EZ
    5 x 50, 25 @ 100 pace + 25 EZ @ 1:00
    75
    4 x 100, add :5 to each 100 as break, keep 100s at same time or less @ 2:00
    50 EX
    few backstroke starts -- going to swing arms sideways at Sewickley meet so I won't go too deep

    Total: 3600


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    Felt pretty dreadful today after two days out of the water and weights. Hamstrings are sore. I wanted to swim yesterday, but Sewickley and Pitt were both closed. One more week until taper starts. It can't come soon enough!
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    Swim Workouts