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  1. Monday, Nov. 5

    by , November 5th, 2012 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 50 fly drills @ 1:00-1:10
    8 x 25 shooters w/fins @ :35
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ
    4 x 25 burst + cruise
    100 EZ

    Main Sets:

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    Did a Salo modified set from Workout #1 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=21584"]U.S. Masters Swimming Discussion Forums[/ame]. I realize I gave myself easier intervals ...

    5 x (50 + 50 + [4 x 25] + 50) w/fins
    1st 50 = smooth backstroke @ 1:00
    2nd 50 = burst dolphin kick + cruise @ 1:30
    25s = AFAP, broken for :15, total time 3:00
    3rd 50 = EZ @ 1:30
    1 = fly, :46
    2 = backstroke kick (only under 15m), :49
    3 = breast, :58
    4 = IM, :49-50 flat
    5 = breast, :58

    100 EZ

    5 x 50 swim w/parachute @ 1:30

    100 EZ

    Total: 3600


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

    I really like the Salo set, though it was painful with not much recovery. That's my LP workout for the week. :-) I feel like I have lost some hypoxic conditioning. It was a struggle to stay under on fly and back. Next recovery workout I'm doing a good 30 minutes of hypoxic work. For some reason, 30 minutes sticks in my head as what Eddie Reese recommends to quickly boost CO2 tolerance.

    Of interest to me, as my chiro uses kinesiotape:
    http://www.swimmingscience.net/2012/...ength-and.html

    More on compression garments & recovery:
    http://www.swimmingscience.net/2012/...-recovery.html
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