View RSS Feed

The FAF AFAP Digest

Friday, April 5

Rate this Entry
Swim/SCY/Solo @ SpringHill:

Warm up:

550 various
5 x (25 scull + 25 free) w/agility paddles @ 1:00
50 EZ
8 x 25 shooters w/fins @ :35
50 EZ
5 x (25 fly w/agility paddles + 25 EZ) @ 1:00
50 EZ

Main Sets:

8 x 25 burst + cruise (free flip SDKs -- rotate back to right side to belly)
100 EZ

5 x 30 max rest
-- dive off side w/chute & fins and SDK to 15 m, cruise back
-- this is very hard (if you use a big chute), but so great for starts
100 EZ

8 x (25 AFAP + 75 EZ) @ 3-4:00
3 = back from blocks at the top (13s)
1 = free dive off side (12)
3 = free w/fins from a push (10s)
2 = breast w/fins from a push (13 flats)
50 EZ

5 x 20 in & outs, fast free flip
50 EZ

8 x 25 w/chute @ 1:00
-- 2 breast pull, 2 back, 2 torque drill, 2 scull
50 EZ

Total: 3250


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

Whew, kinda tired from 6 days in a row of swimming. I opted to work on sprinty things -- starts, turns, fast 25s today. Taking tomorrow off. I deserve it if I must say so myself. :-) My house is excruciating clean. You would never know children live here. Off to Pittsburgh shortly!

Submit "Friday, April 5" to Digg Submit "Friday, April 5" to del.icio.us Submit "Friday, April 5" to StumbleUpon Submit "Friday, April 5" to Google

Categories
Swim Workouts

Comments