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The FAF AFAP Digest

Non Sideways, Mon., March 4

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by
USMS MemberThe Fortress
, March 4th, 2013 at 07:28 PM (187 Views)
Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters /fins @ :40
50 EZ
4 x 50 free @ 200 pace @ 1:00
50 EZ

Main Sets:

8 x 25 burst + cruise @ 1:00
100 EZ

1 x 100 fast back w/fins @ 90-95%
-- 54 high
-- couldn't stay under nearly as much as usual (10/10/8/8 kicks)
-- still not unhappy with time, I feared a 57
250 EZ

Did a modified main set from Workout #5 in the HIT forum: http://forums.usms.org/showthread.ph...-10-March-4-10

3 x (5 x 50 + 100 EZ) w/fins
R1 = dolphin & fly, R2 = evil, R3 = flutter kick w/board
1 = 12.5 burst + cruise @ 1:15
2 = 15 m burst + cruise @ 1:15
3 = 25 AFAP + 25 EZ @ 1:30
4 = EZ @ 1:30
5 = 50 AFAP @ 1:30
100 EZ @ 2:00

100 EZ

4 x 25 w/chute & agility paddles (2 front scull, 2 double torque drill) @ 1:00
:30 RI
4 x 25 fast breast w/chute & agility paddles @ 1:15
100 EZ
4 X 25 free w/chute & agility paddles @ 1:00
100 EZ

Total: 3350


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I think, finally, that this qualifies as an actual HIT workout rather than the sideways easy speed training I've been attempting to do. CO2 tolerance is still awful. I'm going to have to give that a few weeks. Tomorrow, I will hit the gym and maybe do some EZ kicking with my MF.

I'm going to train hard through next Tuesday and rest 3 days for the Albatross meet. I already scratched the 100 IM and am signed up for all 4 50s and maybe a relay or two at the end. That's all I can wrap my brain around right now. The 50s are oddly spaced. 50 back & 50 breast are 30 minutes apart and 50 fly & 50 free are 30 minutes apart with a vast chasm of time inbetween.

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Swim Workouts

Comments

  1. pwb's Avatar
    The vast chasm of time is to allow you to recover from the sprinter brutality of putting two 50s a mere 30 minutes apart.

    Glad you're back on the road to speed.
  2. The Fortress's Avatar
    Quote Originally Posted by pwb
    The vast chasm of time is to allow you to recover from the sprinter brutality of putting two 50s a mere 30 minutes apart.

    Glad you're back on the road to speed.
    It's a bit hard on us sprinters. But the order of events has been the same for years and is set in stone. Not even worth it to do a split request. I'm glad back and fly are first in the two groups. I'll just have some fun racing. Now if there were a fin event, life would really be good.