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  1. Sunday, March 23

    by , March 23rd, 2014 at 04:32 PM (The FAF AFAP Digest)

    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    8 x 25 burst + cruise
    100 EZ

    30 x 25 breast w/fins @ :40
    -- made them all
    -- some were faster than my 100 fin pace, so probably need to drop the interval
    200 EZ

    20 x 25 backstroke kick w/fins @ :35
    -- missed #6, skipped #7, made the rest
    200 EZ

    4 x 50
    -- tried to go 100 pace, but cramped on every one and had to cruise

    4-5 starts off the blocks working on gliding
    50 EZ

    1 x 50 breast @ 100 pace
    100 EZ

    Total: 3550


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

    Didn't feel great when I got in, but it went ok. Off to dinner with friends. Shoulder still really sore.

    Updated March 23rd, 2014 at 05:33 PM by The Fortress

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