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The FAF AFAP Digest

Sat., June 9

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Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters w/fins @ :40
4:00 VK (flutter, breast & dolphin)

Speed/Power Sets:

-- Didn't use fins on any of this. The right side of my foot was bothering me.

5 x (:30 VK + :30 rest)
-- held 10 lb dive brick
-- 3 dolphin, 1 breast, 1 flutter (hardest)
-- this wasn't easy!
100 EZ

4 x 50 torque drills w/agility paddles @ 1:30
50 EZ

1 x 50 AFAP backstroke from a push
-- 29 low, 16 & 17 SDK per 25
-- didn't want to go from blocks b/c I was worried about cramping
100 EZ

10 x 50 burst to 15 m + cruise @ 1:15
-- 5 dolphin kick w/board, 5 fast hand drills
masters minute

10 x 25 burst to 15 m + cruise @ 1:00
-- did dolphin kick on back, 15-16 SDK
-- heart rate was elevated the whole time b/c I was UW 15 meters each time
100 EZ

8 x 25 torque drill w/agility paddles & parachute @ 1:10
-- first time I've tried this with a parachute, kinda liked it as a drill for explosiveness and power for fly

8 x 25 breast pull w/parachute & paddles @ 1:00

100 EZ

Total: 2650 + VK


+++++++++++++++++++++++++++++

I was thrilled that the pool wasn't crowded today! Usually weekends are a disaster, but perhaps the summer weather has everyone outdoors. I enjoyed the workout too. Well, perhaps not the VK with the dive brick.

I'm pretty booked tomorrow so that will be my off day. Hope to get in a stretch though. Off to do RC exercises now.

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Comments

  1. SwimStud's Avatar
    Taking Sunday off too...maybe some lawn cutting will be about it for exertion...
  2. jswim's Avatar
    I LOVE it when the pool isn't crowded... sooo nice!
  3. The Fortress's Avatar
    Quote Originally Posted by jswim
    I LOVE it when the pool isn't crowded... sooo nice!
    Agree! Usually if I wait until around 1:30 pm during the week, I'm fine. But the weekends are usually pretty crowded.
  4. The Fortress's Avatar
    Quote Originally Posted by SwimStud
    Taking Sunday off too...maybe some lawn cutting will be about it for exertion...
    I'm picturing you mowing the lawn with your compression socks on.