The FAF AFAP Digest
Oct. 2
by , October 6th, 2008 at 06:12 PM (730 Views)
The Fortress60 minute spin class. I'm trying out spin classes to get some extra cardio.
Afternoon swim:
600 warm up
5 x (100 single arm fly drill on 1:30, 200 MF dolphin kick with board or on back on 2:45)
50 EZ
2 x (200 back on 3:00, 150 back on 2:30, 100 back on 1:30, 50 back on :45) Swam it with fins.
50 EZ
10 x 50 on 1:00, alternate drill and fast flutter kick with board
200 C/D
Total: 3900
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