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The FAF AFAP Digest

Thursday, March 7

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Swim/SCY/Solo:

Warm up:

600 various
200 scull w/agility paddles
6 x 25 shooters w/fins
50 EZ
6 x 25 burst + cruise @ 1:00
100 EZ

Main Sets:

3 x (25 AFAP + 75 EZ)
-- backstroke from blocks on the top (no rolling start), 13ish
-- i went a 13.0 at the sprint classic with my old start
-- i need one kick less to get to the 15 m with this start so may need to watch it at next weekend's meet

100 EZ

LP set (1:3 work/rest ratio)
4 x through:
2 x 50 AFAP w/fins @ 2:00
1 x 50 EZ @ 2:00

R1 = fly (23, 24 low), R2 = back (24, 24), R3 = breast (28 high, 29), R4 = dolphin kick w/board (26, 27)

300 EZ

8 x 50 free smooth w/agility paddles @ 1:00
50 EZ

Total: 3000


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I was more tired today than I thought I would be. Maybe it's because I've actually managed to workout 7 days in a row. Still, I persisted in trying to do a lactate production set. My legs were toast by #4 and jelly on #8. I have a hard time shortening the interval on AFAP efforts where I'm UW or not breathing, so I settled on 2:00. Even then, doing a second 1 breath 50 fly was hard. But it doesn't seem right to breath more on AFAP efforts. You want to simulate race conditions.

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Swim Workouts

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