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The FAF AFAP Digest

Monday, Oct. 1

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Swim/SCY/Solo:

Warm up:

600 various
10 x 25 shooters w/fins @ :40
50 EZ

Speed Sets:

I did a slightly modified version of workout #2 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=21451"]U.S. Masters Swimming Discussion Forums[/ame]

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

8 x 25, perfect DPK streamline + 12.5 sprint to wall @ 1:00
100 EZ

8 x (25 @ 100 pace + 50 EZ w/fins) @ 2:00
-- 4 free (11 low), 4 fly (11 high)
100 EZ

3 x broken 100 AFAP w/fins + 200 EZ @ 6:00
1 = 75 + :10 rest + 25 (did fly, :51)
2 = 50 + :10 rest + 50 (did IM, :52)
3 = break every 25 for :10 (did fly, :46)
-- I had my usual trouble with breakouts in fly. I can't seem to sense the surface very well and I can feel the drag from lifting my head slightly.

4 x 50 breast pull w/parachute @ 2:00
100 EZ

Total: 3250


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

Felt better this am and got in a good workout, though now tummy is feeling a bit queasy again.

Boosting immunity:
http://www.swimmingscience.net/2012/...s-part-ii.html

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Swim Workouts

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