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  1. Sunday @ Mason, Dec. 23

    by , December 23rd, 2012 at 01:44 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Had my own lane today and was able to modify quite a bit.

    Warm up:

    1000, every 4th 50 kick
    200 IM done 25 drill + 25 swim
    -- I did 900 with 12 shooters

    Main sets:

    2 x (4 x 75 kick, no fins) @ 1:40
    -- did all backstroke kick
    1 = first 25 fast
    2 = second 25 fast
    3 = 3rd 25 fast (I did it all EZ)
    4 = entire 75 fast
    extra rest after round 1

    100 EZ

    4 x 200 free or back w/paddles and fins @ 2:30
    -- I did odds strong 200 free and evens EZ 100 flutter kick w/board to recover
    -- Teen Fort called me a slacker. She has yet to learn that so called "slacking" can make you faster.

    100 EZ

    4 x 150 IM, drop a stroke @ 3:00
    -- No!!! I did 1 x 50 fly w/fins @ 100 pace + 1 x 50 EZ
    -- went 25s

    100 EZ

    8 x 25
    odds = AFAP off block
    evens = EZ
    -- I did free. Cheryl got me at 11.6 each time. I skipped the 3rd one.

    200 EZ

    Total: 3100 (with skipping a few things)


    +++++++++++++++++++++++++++

    I really liked that practice. I got in some good speed work and was able to modify to my heart's content without disrupting a lanemate. I was particularly pleased with the 25 frees at the end. Even with the benefit of manual timing, those are fast 25s at the end of practice for me. My free feels very good lately, like I'm getting a good grip on the water.

    Had a deep tissue massage after and I am now mush. Going to have a lazy afternoon and then out to dinner with friends.
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    Swim Workouts