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  1. Monday, Nov. 12

    by , November 12th, 2012 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    4 x 50 fly drills
    50 EZ

    Main sets:

    10 x 25 burst + cruise, kick @ 1:00
    100 EZ

    10 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    2 x (25 AFAP free from a dive + 25 EZ)
    -- 12s
    50 EZ

    4 x 25 in & outs with race pace turn @ 1:00
    100 EZ

    2 x (8 x 25 @ 100 pace @ :45)
    R1 = fly
    R2 = 2 x 100 IM order
    100 EZ after each round

    8 x 25 w/parachute & fins @ 1:00
    4 breast, 4 back
    50 EZ

    Total: 3000


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

    I took Saturday off as usual. Sunday I was supposed to hit the gym. But I decided to go to the new Bond movie instead. Still did 45 minutes of stretching and RC exercises. I kinda thought I would feel great in the water after taking 2 days off. But my legs felt pretty leaden.

    Signed up for the SCM meet on Sunday (100 fly/100 breast/100 free). The next few weekends are going to be really busy ... All star soccer tournament for Lil Fort and my meet this weekend, then Thanksgiving with Fort Son home from Dartmouth for 6 weeks, then XC Nationals with Lil Fort in South Carolina and then NE Champs in Boston. I also made an appt for PRP on the elbow right after I return from Boston.

    And I am apparently not in the cool crowd because I haven't made my reservation for Indy yet! Is the meet hotel the Marriot again?
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    Swim Workouts