View RSS Feed

The FAF AFAP Digest

Wed., Nov. 21

Rate this Entry
by , November 21st, 2012 at 05:31 PM (309 Views)
Swim/SCY/Solo:

Warm up:

600 various
16 x 25 shooters w/fins @ :40
-- 8 back, 8 belly
50 EZ

Main sets:

8 x 25 burst + cruise, fast hands drills @ 1:00
50 EZ

5 x 20 free in & outs w/race pace turn @ 1:00
100 EZ

6 x (25 AFAP + 75 EZ) @ 3:00
-- 3 free from a dive (12s), 3 back from starting blocks (13 low) trying to arch more. On one effort, I arched so much I though I would hit the bottom. Have to find some middle ground between too much arch and flat backing the start.

3 x through w/paddles & fins
100 smooth free @ 1:45
100 EZ kick w/board @ 1:45*
5 x 25 @ 100 pace, :10 break @ each 25
75 EZ

* I had intended to make the third 25 fast on these, but my legs were shot. Had some calf cramping issues today.

10 x 25 w/paddles & parachute @ :45-1:00
50 EZ

Total: 3600


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

Another fairly empty pool! So glad I could swim rather than shop for food and cook.

The results from the Sprint & Relay Festival are up:
http://www.warrentonmasters.org/even...tival-results/

I see my 50 back split was only .03 off my WR ... if only I had taken another stroke at the finish.

I checked my 100 breast splits. I had thought I was fried the last half length bc of the extra meterage. But I took it out in 39.0 (after going 38.2 in the open 50), so this was perhaps a bit too speedy. It felt fairly smooth and well under AFAP pace at the time. I was also trying to pull wider as Teen Fort said my pull was too narrow in the 50.

Submit "Wed., Nov. 21" to Digg Submit "Wed., Nov. 21" to del.icio.us Submit "Wed., Nov. 21" to StumbleUpon Submit "Wed., Nov. 21" to Google

Categories
Swim Workouts

Comments