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  1. Sunday, Sept 8

    by , September 8th, 2013 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/paddles @ 1:00
    50 EZ
    3 x (4 x 25 shooter w/fins @ :30-:40 + 50 EZ)
    50 EZ

    Main Sets:

    12 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (25 AFAP back from the blocks + 25 EZ)
    150 EZ

    1 x 50 fly AFAP w/fins, 24 -- ugh!
    150 EZ

    5 x through:
    4 x 25 DPS free w/agility padddles @ :30
    1 x 50 kick @ 200 pace
    1 x 100 IM, 75 smooth + :10 rest + 25 fast free @ 2:00
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 4000


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

    I'm feeling pretty dead, and that after a day off yesterday. I think I went from 0 to 100 mph last week, doing a lot of speed workouts after a couple months of maintenance cruising. I guess I should have eased back into the speed work more gradually. The 100 IMs felt horrible today. I think the temp being 4-5 degrees cooler than I'm used to may affect my lungs slightly too.

    The latest Rushall article on USDT: http://coachsci.sdsu.edu/swim/bullet...0NON-TAPER.pdf. What do you guys think?


    Was thinking of using this workout for distance day at Pitt. What do you all think? Is it distancey enough?

    MONDAY: Distance

    Warm up:

    500 choice
    4 x 100 kick w/fins, descend to 200 pace @ 1:30
    2 x (4 x 25) @ :30
    1 = moderate 2 breath
    2 = build to fast, 2 breath
    3 = moderate 1 breath
    4 = fast no breath
    50 EZ

    Main Sets:

    6 x 75's free @ 1:10, descend 1-3 & 4-6
    100 kick @ 2:00
    1 x 500 broken (5 seconds rest @ each 100, descend each 100)
    100 kick @ 2:00
    6 x 75's @ 1:15, IM switch
    1 x 100 kick @ 2:00
    1 x 500 broken =
    50 @ 200 pace + R:05, + 4 x 100's smooth/low stroke count + R:05 between each 100 + 50 fast (200 race pace)
    1 x 100 kick @ 2:00
    6 x 75's choice @ 1:00, descend 1-3 & 4-6
    1 x 100 kick @ 2:00
    1 x 500 fast w/fins and/or paddles
    200 EZ

    Total: 4650

    Updated September 8th, 2013 at 05:53 PM by The Fortress

    Categories
    Swim Workouts