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The FAF AFAP Digest

Wednesday, Jan. 21

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by , January 21st, 2009 at 03:43 PM (917 Views)
SCY, solo:

The lanes were more crowded than usual today. Several lanes were closed due to installation of new drains pursuant to the Pool & Spa Safety Act. Interestingly, none of our local pools seem to have been closed for any time due to the statute. In any event, I had to do less fly than I had planned on.

Warm up:

700 variety swim, kick, drill

Kick set:

12 x 100 kick, descend 1-4, 5-8, 9-12 to fast
50 EZ between sets

1-4 = dolphin kick on back with MF @ 1:45
5-8 = backstroke kick @ 2:00
9-12 = dolphin kick w/board @ 1:45

Didn't go quite as fast as usual on these. Still felt fatigued from last night's workout. My fastest MF 100 was :57.

200 EZ

Lactate set:

5 x 50 @ 3:00 AFAP backstroke with fins,
50 EZ after each
went about 26.5ish on each
wanted to do more, but my stomach has been a bit queasy since last night. hope it doesn't presage something worse ...

100 EZ

Technique work:

10 x 50 @ 1:05
odds: breaststroke working on pullouts, hinging, lunging and neutral head position
evens: fly drill, 3 l, 3 r, 1 both

100 C/D

Total: 3400

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Updated February 10th, 2009 at 10:27 AM by The Fortress

Swim Workouts


  1. SwimStud's Avatar
    We had similar days!