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  1. Fri-Sat, Oct. 13-14

    by , October 15th, 2017 at 11:11 AM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Pitt


    I did 7 miles on the treadmill during the day. Was worried I'd be tired at practice, but the legs held up.

    Warm up:

    500 various
    50 scull

    4 x 200 with some weird breathing pattern
    -- I alternated free and kick
    -- a 200 seemed really long on the arms

    6 x 50, work SDK @ 1:00
    50 EZ

    Main sets:

    4 rounds:
    4 x 25 @ :45, extra :30
    -- there was a pattern, but I did them all Im order @ 100 pace
    50 EZ

    4 rounds:

    8 x 25 sprint @ :50
    100 EZ
    -- I did them with fins: back (12s), fly (12s), breast (13s), and back kick (11s) @ 100 pace
    -- I was surprised I could make 8 x 25 fly, but the interval was generous
    -- I was also pretty shocked that I could hold 11s on the back kick after all that 100 pace work

    1 x 50 @ 100 pace
    1 x 50 EZ
    1 x 50 fast
    1 x 150 EZ

    -- No, I was beat so just cruised 300 more all EZ

    Total: 3800


    Saturday:

    10 mile hike in Frick park


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


    I was really beat after Friday's practice, even though it was mostly 25s. When you do 48 of them @ 100 pace, that's tiring. I'm going to head to BP later today.
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    Swim Workouts