The FAF AFAP Digest

Swim/SCY/Solo:

Warm up

600 various
8 x 25 shooters w/fins @ :40
50 EZ
4 x 25 free, no breath @ :40
50 EZ

Main Sets:

8 x burst dolphin kick + cruise @ 1:00

1 x 50 AFAP fly w/fins, :23 low
200 EZ

1 x 100 AFAP IM w/fins, :55
300 EZ

Then I decided to do slightly modified version of Rushall's race pace ultra set #2, which Kirk posted on the Ultra Short Training Rushall thread. Rushall's set was:

Race-pace Set 2: 30 x 25 m butterfly or breaststroke @ 100 m race-pace (include underwater work) @ :45

I modified it to:

3 x (10 x 25 w/fins @ 100 race pace @ :40 + 50 EZ @ 1:00)
-- The 50 EZ after each set of 10 was enough to allow me to maintain true race pace and my heart rate was still elevated.
-- I did stay UW 15 m for fly and back, probably 12.5 or breast, which was taxing with that interval/intensity.
-- I only realized right now that he had suggested a SCM interval, so I perhaps should have chopped it back to :35. Oh well. Held:
1-10 fly, 11 high- 12 low
11-20 back, held 11s
21-30 breast, held 14 lows

100 EZ

5 x (25 AFAP shooter w/fins + 25 EZ back kick) @ 1:30
-- held 9 lows

100 EZ

Total: 3000


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


Though I might feel a little zippier today, but still pretty good.

I also went to acupuncture today for the elbows. It has helped somewhat, but doesn't seem to be any sort of miracle cure. Of course, I haven't really made concessions in the water for my elbows. Such a long healing process ...

Race Club Secret Tips Legs:
http://www.theraceclub.net/videos/secret-tip-legs-lift/
http://www.theraceclub.net/videos/se...gs-propulsion/