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The FAF AFAP Digest

Tuesday, Nov. 15

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by , November 15th, 2011 at 05:19 PM (1164 Views)
Swim/SCY/Solo:

Warm up:

650 various

8 x 50
odds = caterpillar drill @ 1:10
evens = single arm fly @ 1:00

20 x 25 shooters w/MF
8 back, 8 belly, 4 360s

50 EZ

Speed Sets:

16 x 25 bursts @ 1:00
8 dolphin w/MF, 4 fast breast pull, 2 back spin drill, 2 free

200 EZ

6 x (50 AFAP w/fins or MF + 150 EZ) @ 5:00

1 = fly, mid 23
2 = fly, mid 23
3 = breast, high 28
4 = double shooter on belly w/MF, open turn, 21 mid
5 = double shooter on belly w/MF, lost fin at the turn
6 = double shooter on belly w/MF, open turn, 21 flat

Total: 3400


ART, 30 minutes

Glad my chiro had a last minute opening! Had him work on my elbows some today. He says they'll cool down. There's some inflammation in both the muscles and tendons.

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I still felt somewhat tired in the water today. But my times on the AFAP 50s belied that, and I was pleased with them. Focused mostly on kicking today to give the elbows some rest.

Speedo's comment about tapering weights for the LC meet made me think that I need to put some thought into my meet prep/rest for the Last Chance meet and NE Champs. They're sneaking up on me! I did sign up for the LC meet -- 100 free (50 split) and 100 breast.

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Updated November 15th, 2011 at 07:45 PM by The Fortress

Categories
Swim Workouts , ART

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