The FAF AFAP Digest

Swim/SCY/Solo:

Warm up/Transition:

600 various
8 x 25 back shooters w/fins @ :40
50 EZ

5 x 25 dive off side and glide as far as possible (about 14 meters), cruise back
100 w/agility paddles, 50 front scull + 50 free
1 x 25 dive off side and AFAP dolphin kick to 15 m + cruise back
100 w/agility paddles, 50 front scull + 50 free
1 x 25 dive off side, sprint free to 15 m, cruise back
100 w/agility paddles, 50 front scull + 50 free

4 x 50 torque drill w/agility paddles @ 1:15
50 EZ

Main sets:

5 x 25 @ 1:00
-- swim free to mid-pool, fast flip and fast shooter back to wall
-- my daughter told me this was pitched in her practice as a "drill that Olympians do."
-- epic fail without fins, even hard with fins
50 EZ

Progressively harder broken 125s:

2 x through w/fins:
50 kick -- 25 surface + 25 shooter
:15 RI
50 free, 3 breaths
:15 RI
25 AFAP shooter
:15
75 EZ
1:00 rest and right into set 2

2 x through w/fins:
50 AFAP stroke (back, 23 highs, UW 30 M+)
:15 RI
50 kick -- 25 surface + 24 shooter
:15 RI
25 1 breath free (couldn't do no breath)
:15 RI
75 EZ
1:00 rest and right into set 3

2 x through w/fins:
50 free 4 breaths
:15 RI
50 AFAP stroke (breast 29-30)
:15 RI
25 AFAP shooter
:15 RI
75 EZ

200 EZ

4 x 25 w/parachute -- dive off side, 15 fast dolphin kicks
50 EZ
4 x 25 breast pull w/agility paddles & parachute
100 EZ

Total: 3450


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I'm still feeling tired with a queasy tummy.. The gym did not appeal today, so I headed to the pool. I felt like I got in a really solid workout despite feeling sub-par. This workout was a mastersized version of a Brett Hawke speed workout that was posted on SwimSwam. I also assigned a slightly different version in workout #1 in the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. It was nice to do someone else's workout for a change. I suspected the :15 RI would be challenging in the broken 125s, and it was. The AFAP shooters at the end of set 3 were a b*tch.

Article on the grim future of college swimming: http://swimswam.com/in-deep-water-th...ming-programs/