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The FAF AFAP Digest

Oct. 1

Rating: 2 votes, 5.00 average.
6 Comments
by
USMS MemberThe Fortress
, October 6th, 2008 at 06:08 PM (3214 Views)
80 minutes at the gym in the morning doing lights weights, core and RC work.

Afternoon swim:

I modified one of SwimStud's fav ladder sets to include more kicking and drills:

600 warm up
200 drill
Main set = 3 x (200 kick, 200 swim, 2 x 100, 4 x 50, 8 x 25, 50 EZ). I did it like this:

#1

200 dolphin kick on back with MF on 3:00 (went 2:20)
200 free smooth on 3:00
2 x 100 dolphin kick with MF with board on 1:30 (went 1:05ish)
4 x 50 single arm fly drill with MF on 1:00
8 x 25 fast flutter kick with board (ouch!)
50 EZ

#2

200 dolphin kick on back with MF on 3:00 (went 2:20)
200 free smooth on 3:00
2 x 100 single arm fly drill on 1:45
4 x 50 IM order (fly-back, back-breast, breast-free, free-fly) on 1:00
8 x 25 fast flutter kick with board (ouch!)
50 EZ

#3

200 dolphin kick on back with MF on 3:00 (went 2:20ish)
200 free smooth on 3:00
2 x 100 kick with board and MF on 1:30 (went 1:05ish)
4 x 50 roll backstroke drill on :50
8 x 25, alternate EZ and AFAP free
50 EZ

200 C/D

Total: 4100

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Updated October 7th, 2008 at 03:35 PM by The Fortress

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Comments

  1. gigi's Avatar
    NIce practice, I just may use this as my year-ender on Friday.

    This post had 918 views just now (9am) - how is that even possible!? I'm tempted to view it 82 more times to bring the total views up to an even 1000.
  2. gigi's Avatar
    haha - I just realized that this was an ancient post - I must have hit "best entries" instead of "recent entries" when I was browsing around...
  3. vimier's Avatar
    Nice practice. I'm just getting back into my season after some time off. I think I will give this workout a go some time in the near future. Thanks.
  4. The Fortress's Avatar
    Glad you liked it, Vimier. The blogs are a fantastic source of workouts.
  5. shyswimmer's Avatar
    This was one of the best workouts I have ever done. I was not able to complete it but I'll be using this as a goal. Thanks TF
  6. The Fortress's Avatar
    Quote Originally Posted by shyswimmer
    This was one of the best workouts I have ever done. I was not able to complete it but I'll be using this as a goal. Thanks TF
    Great to hear! And now you've got me thinking that I should do it again.