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The FAF AFAP Digest

Swim @ GMU, Sunday, Sept. 23

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by , September 23rd, 2012 at 12:01 PM (1154 Views)
Swim/SCY @ Mason:

Warm up:

500 choice
3 x 50 kick descend
2 x 25 UW
500 pull ->->-> NO! ->->->
10 x 25 shooters w/fins @ :40 + 50 EZ
3 x 50 build @ 1:00 (I did single arm fly instead)
50 EZ

Main Sets:

2 x (4 x 75 kick) @ 1:30
1 = first 25 fast
2 = second 25 fast
3 = third 25 fast
4 = all fast
-- I did it all backstroke kick (no fins). Did #4 as 25 AFAP + 50 sit on the wall and gasp for breath. Wasn't up to 75 all fast after the other efforts on that interval.
50 EZ

3 x 100 IM @ 1:40
extra 1:00 rest
2 x 50 fly fast @ 1:00
-- used fins, went 24 & 25
50 EZ
3 x 100 free @ 1:20
->->-> NO! Did 2 x 50 EZ and sat out the last one
extra 1:00 rest
2 x 50 back fast @ 1:00
-- went 200ish pace since I wanted to blast the fast 50 from the blocks coming next, went 36s
50 EZ
1 x 50 fast from the blocks on coach's go
-- did back, may have gone a tad past the 15, went 28+
-- one of my teammates commented that I was going so fast he looked to make sure I wasn't wearing my fins.
50 EZ

3 x 100 IM kick @ 1:40
-- did flutter kick with fins & board very slowly instead to recover from the fast 50
extra 1:00 rest
2 x 50 breast fast @ 1:00
-- used fins, went 29 & 30
50 EZ
3 x 100 IM @ 1:40
extra 1:00 rest
2 x 50 free fast @ 1:00
-- used fins and went 24 & 25, feeling all tuckered out
50 EZ
1 x 50 AFAP from blocks on coach's go
-- went 27.8, bad breakout on 2nd 25
150 EZ

Total : 4500 as written/3950 me


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


My kid woke me up to go to practice with her today. Ha! Nice role reversal in life.

This was a excellent masters workout. Lots of quality. Even then, my body is not used to doing a regular masters practice and I feel pretty blasted now.

I was very pleased with my times in the 50 back and 50 fly from the blocks. The second 25 of the 50 fly felt a bit ragged as well, coming right at the end of practice.

Off to a cross country meet with Lil Fort shortly. Will do my rehab exercises later.

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Updated September 23rd, 2012 at 12:34 PM by The Fortress

Categories
Swim Workouts

Comments

  1. jaadams1's Avatar
    Very nice effort, definitely a good workout.
  2. pwb's Avatar
    Quote Originally Posted by jaadams1
    Very nice effort, definitely a good workout.
    Agreed.
  3. The Fortress's Avatar
    Thx! We'll see how I feel tomorrow. I'm so used to doing my own speed workouts.
  4. rxleakem's Avatar
    You and Chowmi crack me up!

    http://www.stus.com/images/products/blg5941.gif

    Nice practice. How long do they run - 2 hr?
  5. The Fortress's Avatar
    Quote Originally Posted by rxleakem
    You and Chowmi crack me up!

    http://www.stus.com/images/products/blg5941.gif

    Nice practice. How long do they run - 2 hr?
    LOL!

    90 minutes usually.