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  1. Sunday at Mason, March 31

    by , March 31st, 2013 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooter w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    1 x 50 AFAP double shooter w/fins, 21 high
    150 EZ
    1 x 50 AFAP breast w/fins, 27 high-28 flat
    150 EZ

    Tried a set from workout #6 of the HIT forum, felt pretty dreadful:
    http://forums.usms.org/showthread.ph...k-14-April-1-7
    6 x 75 IMs @ 100 pace + 75 EZ @ 4:00
    1 = 50 fly + 25 back, break :10
    2 = 25 fly + 50 back, break :10
    3 = 50 back + 25 breast, break :10
    4 = 25 back + 50 breast, break :10
    5 = 50 breast + 25 free, break :10
    6 = 25 breast + 50 free, break :10

    50 EZ
    5 x 50 scull w/agility paddles @ :25 RI
    100 EZ

    4 x 25 AFAP flutter kick w/fins @ :30
    -- tried to hold 12s
    -- was supposed to do more of these, but was cramping so desisted

    50 EZ
    5 x 50 smooth free w/agility paddles, work UWs @ 1:00
    50 EZ

    Total: 3550


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

    Got home safe and sound. But it was a long trip and I didn't get to sleep until after 2:00 am. Was pretty tired today. It is blissful swimming at Mason on the weekend though -- virtually empty.

    My 100 conditioning definitely took another hit on vacation. The 75s were hard. I contemplated just bagging any further work on 100s, but I'll probably keep plugging away with what time is left just because they will likely help my long course 50s in June. My current plan is 2 1/2 weeks hard (including today), rest 4 days for Zones, bump it up 4 days after Zones and then taper for two weeks for Indy.

    What are peoples thoughts on this: Do weights help more for long course or short course?



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