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  1. Friday, Nov. 9

    by , November 9th, 2012 at 03:55 PM (The FAF AFAP Digest)
    Swim/SCY with Speedo:

    Warm up:

    15 min social hottub chat
    600 various
    8 x 25 shooters @ :40
    2 x 50 fly drill

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    125 EZ social kick

    1 x 50 AFAP from a push
    -- Pete, back, 27 flat
    -- me, breast w/fins, 27 mid
    200 social kick

    1 x 100 AFAP fly w/fins
    -- Pete: sat and watched, solidifying his spot as a wimpier sprinter than moi
    -- me, 53 mid, fast for me!, quads were burning after
    150 social kick
    225 EZ solo
    -- Pete left

    6 x (25 AFAP + 75 EZ) w/fins @ 3:00
    -- 3 free, 10 highs
    -- 3 breast, 14s

    8 x 25 backstroke w/parachute @ 1:00
    4 x 25 breast w/parachute @ 1:00

    200 EZ

    Total: 3050


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

    With today's workout, I've logged 7 swims in 8 days, making up for the sickness absence. I was pretty pleased with the times today given that I've been working pretty hard all week and did a solid speed/power workout yesterday. I slept great all week, which helps. I'm taking the weekend off from swimming!

    Jim and I have a gridge on this year in the SCY 100 fly, so I will be doing more 100 flys for time. Anyone else up for gridges? I know James always is.

    I went to sign up for the Nov. 18 sprint/relay meet, but online sign up is down. I'm going to enter 100 fly/100 breast/100 free (50 split). I'm entering the last event in case we can't get any relays together.

    For NE Champs, with 3 of the 100s out of the way, I'm going to focus on 50s and enter:
    Sat: 100 IM, 50 free, 200 back (50 split), 50 fly
    Sun: 100 free (cruisey), 50 back, 50 breast, 200 free (50 split)
    I will likely scratch one event each day. I haven't swum the 100 free since April 2009, so I'd like to pop one in. I don't like it much because it's difficult to sustain my straight arm super fast turnover for a 100.

    I think I'll also swim in the MD swim series meet in Annapolis on Jan. 20 and swim a couple off events. The pool is supposed to be fairly decent.
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