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The FAF AFAP Digest

Thursday @ Mason, Dec. 20

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by , December 21st, 2012 at 11:13 AM (248 Views)
Swim/SCY @ Mason:

Warm up:

1200 various, I missed 100 of it

Main Sets:

12 x 50 @ 1:15
#3, 6, 9, 12 fast best stroke (with fins for me)
-- I mixed backstroke and dolphin kick (my kick counts as a "best stroke")
-- went back (24, about 90%), double shooter (22), dolphin kick w/board (25), back (24)
100 EZ

4 x 25 w/parachute @ 1:15
-- the USS team swimming before us left these
-- they were the small ones
1 x 50 fast
-- did fly w/fins, 23
100 EZ

4 x 300 @ 1:00 rest
1 = flutter kick w/fins & board
2 = IM w/fins (ugh, took a masters minute during breast with calf cramp; I prolly should have done something else)
3 = kick, no flutter, no fins (real endurance event here with no fins)
4 = free, pull, no fins
50 EZ

4 x :15 VK with med ball right into 15 m sprint + 35 EZ
150 EZ

Total: 3800

hottub!


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


I'm glad we did the sprint set before the aerobic set tonight. But my quads were burning from all the jumping I did at the gym yesterday. I felt shot going into the 4 x 300s after five hard 50s and parachute work. 300s do not agree with me! I may just do some easy swimming and bursts today.

I will be in Pittsburgh for a few days after xmas. Looking forward to seeing Jimby and Water Rat. I received a free pair of pink OW goggles from B70 awhile ago. I think they would look divine on Jimby.

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Updated December 21st, 2012 at 02:55 PM by The Fortress

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Swim Workouts

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