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  1. 6|30|16 SCM

    Outside pool



    500 warmup

    10 x 50 on 2:00 from block
    • 23 - 25m UWDK / 25m easy bk

    9 x 50 on 2:00 from block
    • 25m (fr fl br order) fast / 25m br or bk

    5 x VK on 1:00
    • 0:30 0:20: 0:15 0:15 0:20
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    Uncategorized
  2. Wed-Thur, June 29-30

    by , June 30th, 2016 at 06:00 PM (The FAF AFAP Digest)
    Wednesday: Swim/SCM/Solo:

    500 various
    6 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

    25s= 100 pace
    10 X 25 fly @:45
    50 EZ @ 1:15
    10 X 25 back @ :45
    50 EZ @ 1:15
    10 X 25 breast @ :45
    50 EZ
    10 X 25 free @ :45
    200 EZ

    Total: 2350 m



    Thursday: Swim/SCM/Solo

    500 various
    4 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

    8 X 25 burst SDK + cruise @ 1:00
    100 EZ

    10 X 25 AFAP + 75 EZ @ 3:00
    100 EZ

    16 X 25 @ 100 pace @ :45
    -- 4 X IM order
    150 EZ

    8 X 25 with chute, fins & paddles @ 1:00
    100 EZ

    Total: 3150 m


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


    I'm a little tired after 4 workouts in a row with AFAP or race pace work. Decided not to bother with weights while I was here. The chute will have to substitute.

    Prelims was a little snoozy today. The women's 200 breast seemed very slow. Womens 100 free a little faster. Kelsie Worrell has a tough double tonight with the 100 free semi and 200 fly finals. The final of the men's 200 breast will be exciting. Much less excited for the men's 200 IM semis with all the scratches -- Prenot, Licon, Dwyer, Kalisz, etc. It's hard for me to believe these guys don't have the training base to survive a morning swim and an evening final.

    While I was watching 200 breast prelims, Fort 21 wandered over to the Aquazone. She ended up having personal conversations with Ian Crocker and Nick Thoman. And then had Crocker take a photo of her and Matt Grevers. She said that Grevers seemed sad, understandable of course. Shirley Babashofff is signing autographs now so we are heading over.
    Categories
    Swim Workouts