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The FAF AFAP Digest

Friday, Sept. 28

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by , September 28th, 2012 at 06:10 PM (491 Views)
Thursday:

30 minutes of rehab ex
30 minutes of stretching/yoga

Didn't feel like hitting the pool. Wrapped up in home renovation projects. Who knew picking out lighting was so time consuming and expensive.


Friday:

Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters w/fins @ :40
50 EZ
4 x 50 free @ 1:00, descend to 100 pace
50 EZ
3 x 50 torque drill w/paddles @ 1:15
50 EZ

Main Sets:

8 x 25 burst + cruise @ 1:00
50 EZ

2 x through:
25 AFAP + 75 EZ
50 @ 100 pace, broken for :5 @ :25 + 150 EZ
50 AFAP, broken for :10 @ 25 + 150 EZ
50 AFAP + 200 EZ
100 AFASP, broken @ each 25 for :5 + 300 EZ

Round 1: backstroke SDK/kick from the block, no fins except for 100
Went:
11 high-12 flat (shooter)
29 flat (16 SDK off each wall)
26 high-27 flat (double shooter)
27 high-28 flat (double shooter)
Did the 100 dolphin kick w/board & fins so I could breath, went :52 high (quads on fire)

Round 2: fly w/fins, except 100 was breast
Went:
10 high-11 flat
23 flat
21 high
23 mid
100 breast = :58

Total: 3850

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


Pretty tired after that effort, with quite a bit of speed work.

I will likely just take tomorrow off as usual. Lil Fort has a 5K and soccer. Though there seems to be a stomach bug going around.

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Categories
Swim Workouts , Yoga

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