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The FAF AFAP Digest

Tuesday, Oct. 9

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Swim/SCY/Solo:

Warm up & Pre-Sets:

600 various
4 x 50 caterpillar fly drill @ 1:10
4 x (25 scull kickboard drill + 25 EZ) @ 2:00
-- http://www.goswim.tv/entries/5770/sc...board-sit.html
-- great for the forearms and hands
50 EZ
8 x 25 shooters w/fins @ :40
50 EZ
8 x 25 burst + cruise @ 1:00
100 EZ

Main Sets:

I modified Workout #4 from the HIT forums:
http://forums.usms.org/blog_post.php?do=newblog

3 x (6 x 25) @ :45
-- did free/breast/free
1 = smooth DPS
2 = 6 strokes fast
3 = 10 strokes fast
4 = EZ
5 = 25 fast @ 100 pace
6 = EZ

100 EZ

1 x AFAP 50 free w/fins, 22 high-23 flat
200 EZ

1 x 50 AFAP fly-back dive from side, 28 flatish
200 EZ

6 x (25 + 50 + 25) backstroke w/fins
25 = fast @ 100 pace + :10 rest
50 = smooth @ 200 pace + 10 rest
25 = EZ
-- whew, this was a major aerobic set for me

125 EZ

5 x 40 w/bungee cord
-- from a backstroke start, kick fast UW until cord is taut then take 10-12 fast kicks and cruise back

125 EZ

Total: 3650


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

Still suffering from DOMS in the water today. I may stick with just one upper body exercises at the gym. Doing another 36-40 reps seems to take a toll. After last season, I considered bagging upper body work entirely in SC. However, it seems to keep my shoulders healthier. Need to hit the foam roller tonight.

Teen Fort laughed at my 2XU compression top and tights yesterday, claiming that "no clothing would speed recovery."

For the Sprint Classic, I think I'm tentatively going to enter:
100 free (50 split)
100 breast
100 IM
50 back (if not too tired to swim it)
4 x 25

I may just swim 2 events. Not sure, I'd like to pop off a fast 100 IM (which might not happen if I swim 2 events prior). Might swim through the 4 events a couple times next week.

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Swim Workouts

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