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The FAF AFAP Digest

Sunday & Monday, March

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Sunday Swim/SCY/Solo @ Mason:

600 various
5 x 50 scull various @ :10 RI
50 EZ
5 x 50 single arm fly @ 1:00
50 EZ
8 x 25 shooters w/fins @ :40
50 EZ
8 x 25 free no breather w/fins & agility paddles @ :35-:40
50 EZ
6 x 100 @ 1:45
-- smooth 50 free + 50 back
50 EZ
4 x 50 scull
50 EZ

Total: 2600


Monday Swim/SCY/Solo @ Mason

Warm up/Transition:


600 various
100 scull
8 x 25 back shooters w/fins @ :40
50 EZ
8 x 25 burst + cruise @ 1:00
100 EZ

Main set:

This is a Rich Abrahams set that I fancy and assigned in Workout #6 of the HIT forum: http://forums.usms.org/showthread.ph...12-March-18-24

6 x (broken AFAP 100s w/fins + 300 EZ) @ 9:00

#1-2: 50 @ :20 rest + 2 x 25 with :10 rest @ 75
#3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75
#5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

1 = fly, 50 (felt like death)
2 = dolphin kick w/board (out in 26 flat, didn't even look at final time)
3 = breast, 56
4 = backstroke kick, 15 m UW, 47
5 = backstroke, 15 m UW, 45
6 = IM, 48

Total: 3650


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I drove to Mason for a recovery workout yesterday. So nice -- no kids, no mobbed weekend crowd. Jimby did not accompany me because he felt even more ill after the meet. I fervently hope that I do not contract his GI ailment. I can't take another battering. Got in a HIT workout today, focusing on 100s. Good lord, I just have no cardio right now. The first two were fairly tortuous.

Tickets to Indy are really steep right now. If they don't come down some, I forsee a drive in my future.

WRs at Albatross: http://www.swimmingworldmagazine.com...-World-Records

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Updated March 18th, 2013 at 06:46 PM by The Fortress

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Swim Workouts

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