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The FAF AFAP Digest

Friday, Dec. 14

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by , December 14th, 2012 at 09:49 PM (251 Views)
Swim/SCY/Solo:

Warm up:

600 various
10 x 25 shooters w/fins @ :40
-- 5 back, 5 belly
50 EZ

Main Sets:

5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
50 EZ

10 x (25 kick w/fins @ 100 pace + 25 EZ) @ 1:15
-- did dolphin kick w/board, 12 highs
50 EZ

4 x 25 fly w/fins @ 100 pace @ :30
-- felt kinda rough, so desisted
100 EZ

5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
50 EZ

2 x (5 x 50 backstroke kick w/fins @ 200 pace @ :45 + 50 EZ)
-- 27 highs
-- would have done another round, but calf was cramping
50 EZ

4 x 50 scull

Total: 3600


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

Squeezed in a workout because xmas errands and a high school quad meet today. I'd never been to a quad meet before; rather time consuming. Elbow still sore. It seems to bother me most on backstroke, so didn't do any of that. Hope to hit the gym tomorrow!

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Swim Workouts

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