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  1. Wed., Nov. 21

    by , November 21st, 2012 at 05:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    50 EZ

    Main sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    5 x 20 free in & outs w/race pace turn @ 1:00
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    -- 3 free from a dive (12s), 3 back from starting blocks (13 low) trying to arch more. On one effort, I arched so much I though I would hit the bottom. Have to find some middle ground between too much arch and flat backing the start.

    3 x through w/paddles & fins
    100 smooth free @ 1:45
    100 EZ kick w/board @ 1:45*
    5 x 25 @ 100 pace, :10 break @ each 25
    75 EZ

    * I had intended to make the third 25 fast on these, but my legs were shot. Had some calf cramping issues today.

    10 x 25 w/paddles & parachute @ :45-1:00
    50 EZ

    Total: 3600


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

    Another fairly empty pool! So glad I could swim rather than shop for food and cook.

    The results from the Sprint & Relay Festival are up:
    http://www.warrentonmasters.org/even...tival-results/

    I see my 50 back split was only .03 off my WR ... if only I had taken another stroke at the finish.

    I checked my 100 breast splits. I had thought I was fried the last half length bc of the extra meterage. But I took it out in 39.0 (after going 38.2 in the open 50), so this was perhaps a bit too speedy. It felt fairly smooth and well under AFAP pace at the time. I was also trying to pull wider as Teen Fort said my pull was too narrow in the 50.
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