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The FAF AFAP Digest

Thursday, March 21

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Swim/SCY/Solo @ Mason:

Warm up/Transition:

600 various
100 scull
8 x 25 back shooters w/fins @ :40
50 EZ
8 x 25 belly shooters w/fins @ :45
100 EZ
8 x 25 burst + cruise @ 1:00
150 EZ

Main sets:

1 x 100 AFAP backstroke kick, 52 flat (cramped a bit)
300 EZ

Did a set from workout #5 on the HIT forum, one that Jazzy gave me ages ago. http://forums.usms.org/showthread.ph...12-March-18-24. I had to modify to only do 5 EZ 50s on rounds #6-8 and 1 EZ after #9 because I was running out of pool time.

40 x 50 w/fins:
9 x through, no breaks:
50 fast @ 100 pace @ 1:00
N x 50 EZ @ 1:00
N = 1, 2, 3, .... 8 repeat
So, for example, after the 5th fast 50, you will do 5 x 50 EZ

-- Did free on the nine fast ones. Before I started, I hoped to go 25s on them. I focused on UWs off the turn and went 24 high-25 flat on all of them. Did backstroke or backstroke kick on the EZ ones.

4 x 50 scull w/agility paddles @ :15 RI

2 x (25 AFAP w/fins + 75 EZ)
free = 10
breast = 13 (really cramped on this so desisted on the AFAP efforts)
100 EZ

Total: 4400

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

Woohoo! Look at me the drop dead sprinter goes over 4000. I was pretty pleased with the 52 flat in the 100 back, especially after yesterday's 6 x 100 AFAPs. I'm not sure if I've ever gone faster, but probably. Tomorrow is my last day of training before I get on a plane to Barbados. I should do a recovery workout, but may try for some more speed. Really hope I can find the long course pool in Barbados. I can't seem to find an actual address for it.

My left shoulder is very twitchy today. I have been just dismal about doing my RC/Scapular exercises anywhere but the gym. Need to fix this fast.

Jeff Commings is interviewing me tomorrow as part of a new series on Swimming World TV called "Masters Monday." Wonder what he will ask?

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Updated March 21st, 2013 at 05:25 PM by The Fortress

Categories
Swim Workouts

Comments

  1. jaadams1's Avatar
    Jeff Commings is interviewing me tomorrow as part of a new series on Swimming World TV called "Masters Monday." Wonder what he will ask?
    I heard you once had a gridge with a guy over some kind of insane 200 Fly vs. 225 MF kick. True? What ever happened to the video evidence to back up the claims of a win? I was only able to dig up one side of the gridge:
  2. Jazz Hands's Avatar
    I love increasing-rest sprint sets I'm still proud of writing that one, even though I only did it once myself.
  3. The Fortress's Avatar
    Quote Originally Posted by Jazz Hands
    I love increasing-rest sprint sets I'm still proud of writing that one, even though I only did it once myself.
    It's a keeper! If you have any other brilliant ideas, send them my way. Always looking for something different.

    Whew, I'm tired after that workout. 475 yards of race pace free -- highly unusual for me.
  4. The Fortress's Avatar
    Quote Originally Posted by jaadams1
    I heard you once had a gridge with a guy over some kind of insane 200 Fly vs. 225 MF kick. True? What ever happened to the video evidence to back up the claims of a win? I was only able to dig up one side of the gridge:
    Just remember, buddy, you said you cant beat me in a straight up 50 fly!

    Witness = Speedo
  5. jaadams1's Avatar
    Quote Originally Posted by The Fortress
    Just remember, buddy, you said you cant beat me in a straight up 50 fly!

    Witness = Speedo
    True...but by "can't" I was meaning "it would be hella tough to do". I could do it, but the stars have to align just right. Or I could just shave and taper for a 50...nah. You're still faster anyway. An female vs. a 35 male. The lady is better.

    100 Fly?
  6. The Fortress's Avatar
    You got me in a 100. Though I don't train at all for it and was still #2 in the world behind Karlyn, who is kinda fast.

    Maybe it's because I don't eat fast food?
  7. jaadams1's Avatar
    Quote Originally Posted by The Fortress
    Maybe it's because I don't eat fast food?
    Never too late to get started. You can always get it with a Diet Coke.
  8. The Fortress's Avatar
    Quote Originally Posted by jaadams1
    Never too late to get started. You can always get it with a Diet Coke.
    Nah, I don't like fast food. Chipolte or Panera is about as fast food as I get. My kids have likewise always been deprived. I do admit to an occasional indulgence in Diet Coke. :-)