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The FAF AFAP Digest

Sunday, Jan. 27

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Saturday:

Took Saturday off as usual. I was pretty booked anyway as Lil Fort had a soccer game and Teen Fort had finals of HS district champs. She swam well in her evil events and advanced to regionals next weekend. The state cut for 100 evil here is a 1:07, seems really fast to me. I've seen D1 breaststrokers swimming that time in dual meets.

Sunday:

Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters w/fins @ :40
50 EZ
4 x 50 caterpillar fly drill
50 EZ

Main Sets:

I adapted a set from Workout #1 of the HIT forum: http://forums.usms.org/showthread.ph...5-Jan-28-Feb-3. Used fins throughout.

6 x 25 burst + cruise @ :45
50 EZ

5 x through:
1 x 25 back kick @ 100 pace @ :30 (10-11)
1 x 25 EZ @ :30
2 x 25 back shooter @ :30
1 x 25 EZ @ :30
:30 RI

50 EZ

5 x through:
1 x 25 fly @ 100 pace @ :30 (11-12)
1 x 25 EZ @ :30
2 x 25 belly shooter @ :30
1 x 25 EZ
:30 RI

100 EZ

3 x though:
1 x 50 AFAP flutter kick w/board (25 lows) @ 1:00
2 x 50 EZ @ 1:00
2 x 25 flutter kick shooters @ :30
1 x 50 EZ @ :30
:30 RI

100 EZ

3 x though:
1 x 50 swim AFAP (started out with fly-back, went 24, switched to evil when someone joined my lane and went 28s) @ 1:00
2 x 50 EZ @ 1:00
2 x 25 back shooter @ :30
1 x 50 EZ @ 1:00
:30 RI

100 EZ

6 x 25 w/parachute & agility paddles
150 EZ

Total: 4700


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

Did I add that up correctly? I was in the pool for a long time, but 4700 is still rather a lot of yardage for me. All the shooters -- 40 total -- meant the workout had an aerobic component. And doing those shooters on :30 was a bear after the hard efforts.

Off to the gym today! May do a shorter swim after.

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Swim Workouts

Comments

  1. pwb's Avatar
    4700 is long for anyone. I can't add 25s, though, so I'll trust you
  2. The Fortress's Avatar
    Quote Originally Posted by pwb
    4700 is long for anyone. I can't add 25s, though, so I'll trust you
    I was there for 1:45 plugging away, so I guess it adds up.
  3. fdtotten's Avatar
    4700 of quality volume...this was an amazing workout you did. The shooters and EZ swims combine for a balanced aerobic component of the workout. I like the structure of your four sets and then the parachute 25s at the end.
  4. The Fortress's Avatar
    Quote Originally Posted by fdtotten
    4700 of quality volume...this was an amazing workout you did. The shooters and EZ swims combine for a balanced aerobic component of the workout. I like the structure of your four sets and then the parachute 25s at the end.
    Thanks! It definitely felt more aerobic than my usual efforts. I may need to no one of these per week.