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  1. Fri-Sun, April 19-21

    by , April 22nd, 2018 at 05:53 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    500 various
    5 x 100 free w/paddles, restricted breathing @ 2:00
    8 x 25 shooters w/fins @ :45

    Main sets:

    8 x 50 burst + cruise @ 1:00

    8 rounds:
    1 x 50 fast @ 1:00
    1 x 50 EZ

    -- I did the 50s @ 100ish pace. Went fly (26), free (25), free (24), free (24), back kick (:23 high), back kick (24), free (26). Quads were burning after this set.

    300 EZ

    Total: 2700


    Saturday:

    5 miles on treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 @ 1:00
    odds = fly or fly drill, evens = dolphin kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast fly @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = back, evens = back kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast back @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = breast, evens = flutter kick
    1 x 100 EZ (arms too tired to do 3 x 100 free)
    4 x 25 fast breast
    1 x 100 EZ

    Total: 3250


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


    I managed to squeeze in a couple workouts this weekend. But the main activity was cleaning up our garden beds and mulching. Nothing like manual labor to kick your ass. Today is about the first day that I haven't thought it was winter. Not that it was particularly warm, but at least there was some sunshine!
    Categories
    Swim Workouts