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The FAF AFAP Digest

Tuesday, April 9

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Swim/SCY/Solo:

Warm up:

600 various
4 x 50 front scull w/agility paddles @ :15 RI
8 x 25 shooters w/MF @ :30 (!)
50 EZ
8 x 25 dolphin kick burst + cruise w/MF @ 1:00
-- 4 right side, 4 belly
100 EZ

Main sets:

1 x 50 AFAP fly w/fins, 23 low
150 EZ

w/fins:
1 x 25 AFAP @ :30 (free, 10)
1 x 50 EZ @ 1:00
1 x 100 smooth backstroke w/agility paddles @ 2:00
2 x 25 AFAP @ :30 (fly, 11 flats)
:30 RI
1 x 50 EZ @ 1:30
1 x 100 smooth backstroke w/agility paddles @ 2:00
3 x 25 AFAP @ :30 (dolphin kick w/board 11-12)
:30 RI
1 x 50 EZ @ 1:30
1 x 100 smooth backstroke w/agility paddles @ 2:00
4 x 25 AFAP @ :30 (backstroke kick, UW 12.5-15 m, 11-12s)
1:00 RI
1 x 50 EZ @ 1:30
1 x 100 smooth backstroke w/agility paddles @ 2:00
3 x 25 AFAP @ :30 (breast, 13s)
:30 RI
1 x 50 EZ @ 1:30
1 x 100 smooth backstroke w/agility paddles @ 2:00
2 x 25 AFAP @ :30 (fly, 11s)
:30 RI
1 x 50 EZ @ 1:30
1 x 100 smooth backstroke w/agility paddles @ 2:00
1 x 25 AFAP @ :30 (free, 10)
1 x 50 EZ @ 1:00
1 x 100 smooth backstroke w/agility paddles @ 2:00
100 EZ

8 x 25 w/chute & agility paddles @ 1:10
-- 2 scull, 2 torque drill, 2 breast pull, 2 free
100 EZ

Total: 3450


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

Swiped and modified a set from James Adams last workout. I was testing it out for the HIT forum and I think it's a keeper. I made it more of a speed workout, but it could also be modified into a sprint conditioning workout.

Hitting the gym and doing a recovery swim tomorrow. I think that may be my last dryland session before nationals, though it's possible I'll do some core work over the weekend. I just don't feel like having fried legs for Zones. Still need to go sign up!

Edit: Entered Zones
100 free/100 fly/50 fly
available for 200 & 400 mixed medleys (backstroke) and female 200 medley and free relays

Psych sheets for Spring Nationals are up:
http://www.usms.org/comp/scnats13/heats/

I'm seeded first in all my events even 50 evil (wth?!) 100 back I'm seeded first by 7 seconds though, ugh! It would be nice to have a closer race ...

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Updated April 9th, 2013 at 07:35 PM by The Fortress

Categories
Swim Workouts

Comments

  1. pwb's Avatar
    James is now inspiring HIT workouts? What's the world coming to?
  2. The Fortress's Avatar
    Quote Originally Posted by pwb
    James is now inspiring HIT workouts? What's the world coming to?
    His USS coach is not overly traditional!
  3. jaadams1's Avatar
    Quote Originally Posted by pwb
    James is now inspiring HIT workouts? What's the world coming to?
    Quote Originally Posted by The Fortress
    His USS coach is not overly traditional!
    I'm just a good age grouper and do as I'm told with no back talk.

    Honestly, I really enjoy the way we've been training this year, and my distance stuff has been better than ever, at least in my adult life. 4 more weeks till we really get to see what's in the oven.
  4. The Fortress's Avatar
    Quote Originally Posted by jaadams1
    I'm just a good age grouper and do as I'm told with no back talk.
    hahaha. This is why I could never train with a USS team.

    Your coach mixes in a good amount of quality with the short rest sets. And of course, you're always working on SDK. Well, maybe not you since you insist on wearing silly zoomers. :-)
  5. jaadams1's Avatar
    Quote Originally Posted by The Fortress
    hahaha. This is why I could never train with a USS team.

    Your coach mixes in a good amount of quality with the short rest sets. And of course, you're always working on SDK. Well, maybe not you since you insist on wearing silly zoomers. :-)

    HA! You apparently don't read my blog close enough! I have purchased some long fins FINALLY (a couple weeks back) and use them all the time now. Something I should have done a long time ago (shoudl've actually listened to the advice of the HIT coach when she told me this a long long time ago).
  6. jaadams1's Avatar
    Psych sheets for Spring Nationals are up:
    Awesome!! I need to check myself out...at least see if and what I entered.
  7. __steve__'s Avatar
    How long do fins need to be to benefit sdk? My SDK is the slowest kick, but I'm not sure if it's training/equipment or life
  8. The Fortress's Avatar
    Quote Originally Posted by jaadams1
    HA! You apparently don't read my blog close enough! I have purchased some long fins FINALLY (a couple weeks back) and use them all the time now. Something I should have done a long time ago (shoudl've actually listened to the advice of the HIT coach when she told me this a long long time ago).
    About time! I feared you would be old school forever!

    I've been kinda distracted latelywith travel, house renovations, house on market, etc.
  9. The Fortress's Avatar
    Quote Originally Posted by __steve__
    How long do fins need to be to benefit sdk? My SDK is the slowest kick, but I'm not sure if it's training/equipment or life
    Not super long like scuba fins. Just regular long blade fins. I use Water Gear because they are stiffer than the Speedo fins and thus provide more resistance. The Finis Shooter monofin is the gold standard for working on SDK.