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The FAF AFAP Digest

Tuesday, Oct. 7

Rating: 2 votes, 4.50 average.
2 Comments
by
USMS MemberThe Fortress
, October 7th, 2008 at 03:19 PM (1108 Views)
SCY, solo:

750 warm up (swim, kick, drills)

Hypoxic SDK set:

10 x 25 shooters with MF on :35
1 minute rest
10 x 25 UW fly spin drill with MF on :35 (this is one of my fav drills, hadn't done it in awhile)

Main set (one of JMiller's workouts modified)(shoulder a bit sore, swam with fins):

1 x (4 x 100 free + 50 IM on 2:30)
1 x (4 x 100 kick + 50 free on 2:30)
2 x (4 x 50 fly or fly drill on 1:00 + 2 x 100 free on 2:00)
2 x (4 x 50 back on :45 + 2 x 100 kick on 1:30)

100 EZ
50 back AFAP with fins from push (cramped) (:27)
200 C/D

Total: 4300

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Comments

  1. quicksilver's Avatar
    Hey Fort,

    Look forward to your pool sessions as well.
    The monofin seems to have been a big plus... even if it's dangerous.

    I might actually buy one this year instead of just talking about it.

    Cheers.
  2. The Fortress's Avatar
    Thanks Quick!

    I haven't used the MF for about 6 months because of some tendonitis in the top of my foot (from dropping the MF on it, lol). But I think it really helps with SDKs and building leg and core strength. My SDKs need some serious work after much neglect during LC.

    Try one! They're fun and add variety to a workout.