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  1. Sunday, Nov. 3

    by , November 3rd, 2013 at 04:42 PM (The FAF AFAP Digest)
    Swim @ Sewickley Y

    Swam with Jim and John, another Sewickley master.

    Warm up:

    600 various
    100 scull

    Main sets:

    Jim and John did 10 x 100 free @ :140
    I did 10 x 75, done as 25 fast + 50 EZ @ 1:40
    100 EZ

    4 x 100, I did flutter kick with fins & board
    1 = cruise
    2 = break :5 @ 50, hold same time (I went too fast on this one)
    3 = break :5 @ 50 & 75, hold same time
    4 = break :5 @ each 25 (quads burning)
    100 EZ

    8 x 50 build down @ 1:00
    -- I did them burst + cruise
    100 EZ

    Jim & John did 8 x 50 build @ 1:00, concluding it was harder to build speed than maintain speed
    I did 5 x (3 x 50) w/fins @ 1:00
    1 = 100 pace
    2-3 = EZ
    -- 2 fly (24 high-25), 1 breast (29), 2 free (24 high-25)
    100 EZ

    Total: 3600


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

    I felt a lot better today than yesterday, thankfully. I could have used some more warm up, but got in some quality work. And it was nice to have some company for a workout.
    Categories
    Swim Workouts