View RSS Feed

The FAF AFAP Digest

7 Swims in a Row! Friday, March 22

Rate this Entry
Swim/SCY/Solo:

Warm up:

600 various
200 scull various
8 x 25 back shooters w/fins @ :40
50 EZ

Main Sets:

4 x (100 backstroke kick w/fins, break :10 @ 25 + 100 EZ)
-- UW 15-20 m each length
-- @ somewhere between 100 & 200 pace

5 x 25: dive off side with parachute + 10 fast dolphin kicks & cruise back
5 x 25: dive off side (no chute) + 10 fast dolphin kicks & cruise back
100 EZ

8 x 25 burst + cruise @ 1:00
-- freestyle flip simulation dolphin kicking (rolling from right side to belly)
100 EZ

5 x (25 AFAP breast w/fins @ :30 + 25 EZ @ 1:00)
-- 13s
100 EZ

8 x 50:
odds = scull various w/agility paddles @ 1:15
evens = free (no paddles), work EVF @ 1:00
50 EZ

Total: 3500


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

Whew, I was tired today after killing it all week in practice. Normally, I would have done a recovery workout, but I opted to work on technique and raw speed since I'm leaving for Barbados tomorrow am. I had planned on going to the gym tonight, but don't have time. I'll probably hit the gym more than usual in Barbados anyway since our hotel has a nice one. I hope I can find the long course pool. It is supposed to be fairly near where I'm staying.

Off to finish packing! Ready for some sun!

Submit "7 Swims in a Row!  Friday, March 22" to Digg Submit "7 Swims in a Row!  Friday, March 22" to del.icio.us Submit "7 Swims in a Row!  Friday, March 22" to StumbleUpon Submit "7 Swims in a Row!  Friday, March 22" to Google

Categories
Swim Workouts

Comments

  1. Water Rat's Avatar
    Have a great trip. Here's to a code brown free vacation!
  2. __steve__'s Avatar
    Did you frog kick those those br's with fins? I have trouble kicking br with fins (as well as without).

    Have a fun vacation!
  3. The Fortress's Avatar
    Quote Originally Posted by Water Rat
    Have a great trip. Here's to a code brown free vacation!
    I imagine islanders don't get too worked up about code browns.

    Have fun at the Atlantis!
  4. The Fortress's Avatar
    Quote Originally Posted by __steve__
    Did you frog kick those those br's with fins? I have trouble kicking br with fins (as well as without).

    Have a fun vacation!
    No, I used long blade fins. They do make breaststroke fins. Teen Fort has a pair and loves them. My knee is too twitchy from p,you to do any whip kick. I almost never do anyway.