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  1. Sunday, Sept 22

    by , September 22nd, 2013 at 08:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    4 x 50 free, descend to 200 pace @ 1:00
    50 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 burst SDK + curise @ 1:00
    4 x 30 burst + cruise from the blocks
    100 EZ

    3 x (25 AFAP from the blocks + 75 EZ)
    -- 2 free (11 flats even with poor breakouts), back (12)
    50 EZ

    3 x broken 100 fly + 100 EZ
    50 EZ

    10 x 50 backstroke kick w/fins, under 12.5 each 25 @ 1:00
    50 EZ

    4 x 50 caterpillar fly drill @ :15 RI
    10 EZ

    Total: 3575



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

    Made it to Pitt in the early afternoon. Better to come after 2:00 when the club team isn't there. But I had a lovely hike in the woods planned later with Jimby and Lil Fort and our dogs and Jeremy/Jocely and their new puppy. The puppies loved it! I'm a bit surprised our 9 week old puppy made it that far and was still ready to play. She's sleeping hard now! No swim tomorrow as I have to spend all afternoon waiting at the house for a delivery. I will try to squeak in some scarce drylands. I ordered a 25 lb kettleball. I need to hang my TRX too ...
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