The FAF AFAP Digest
Thursday, Feb. 21
by , February 21st, 2013 at 04:57 PM (274 Views)
The FortressSwim/SCY/Solo:
Warm up:
600 various
3 x (3 x 50) @ :10-15 RI
1 = front scull
2 = caterpillar fly drill
3 = RA/LA fly
8 x 25 back shooters @ :45
50 EZ
Main sets:
3 x (3 x 100 w/fins & agility paddles @ 2:00 + 50 @ 1:00)
1 = 75 smooth free @ 1:00 + 25 free @ 100 pace @ 1:00
2 = 75 smooth back @ 1:00 + 25 back @ 100 pace @ 1:0
3 = 75 EZ flutter kick w/board @ 1:00 + 25 @ 100 pace @ 1:00
50 EZ
8 x (25 AFAP + 75 EZ) @ 3:00
5 free (10s), 3 evil (13 flats)
100 EZ
Total: 3400
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I'm marginally better today, but still hacking with low energy. Damn virus! But at least I managed more AFAP 25s today. I thought about going to the gym, but plyos seemed way too taxing.
Interesting article on wrestling exclusion fallout: http://www.bloomberg.com/news/2013-0...-olympics.html
Analysis of Orlando Grand Prix: http://www.usaswimming.org/ViewNewsA...5042&mid=12660. I hope Lochte's new show isn't absolutely horrible.
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