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The FAF AFAP Digest

Wed., April 24

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Swim/SCY/Solo:

Warm up & Transition: (1975)

600 various
8 x (25 front scull + 25 free) w/agility paddles @ 1:05
50 EZ
6 x hypoxic 50s w/fins @ 1:15
odds = SDK on belly, 20 UW each 25
evens = SDK on back, 20 UW each 25
50 EZ
5 x 25 in & outs, fast free flip turns
50 EZ
5 x (25 free w/slow arms & fast feet + 25 EZ DAB) @ 1:30
100 EZ

Main Sets:

I did some sets from workout #3 week 17 of the HIT forum:
http://forums.usms.org/showthread.ph...Non-Taper-Sets

2 x (4 x 25 @ :45 + 50 EZ @ 1:00)
1 = smooth
2 = burst + cruise
3 = burst + cruise
4 = 90% (free w/fins, 10s)
50 EZ

4 x (25 AFAP kick w/fins + 50 EZ) @ 2:00
-- flutter kick w/board & fins, 11 flats
100 EZ

7 x 50 @ 1:30
1 = smooth back
2 = smooth back
3 = 35 fast back
4 = 50 fast @ 100 pace back w/fins (25)
5 = EZ
6 = EZ
7 = AFAP (fly w/fins, 23)
100 EZ

1 x broken 100 backstroke kick w/fins
-- 25s @ :30
-- under 15 m+ each 25
-- went 10, 11, 11, 11 (43)
200 EZ
100 scull

Total: 3575


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

I meant to do another broken 100 or two, but I was too tired at the end. Still some residual fatigue from the meet.

I did see the doc about my knee last week. He doesn't think that there's any tearing or a stress fracture, just some strain and inflammation. My left knee is also looser than my right knee. He wants me to quit doing the extreme angle iso squats with weights. He's not keen on the altitude drops either, but thinks the injury was more likely from the deep iso squats. I've been icing it every night and it does feel a bit better. My elbow feels sorer after the meet, but I assume that's from going off the blocks. I want to get in for one more PRP treatment, but am going to wait until after Nats, maybe even until after LCM Zones in June. Shoulder is most excellent!

Decided to fly to Indy. Teen Fort has to be back Monday for an AP test, so driving doesn't really work.

I have a DVD of our relay swims. Don't really know how to download it and upload it to youtube though. Maybe Lil Fort can tell me. I was very deep on my backstroke start in the 50, though it didn't seem to hurt me. Looked perilously close to the 15 m mark again. I need to stick with 14 kicks.

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Updated April 24th, 2013 at 05:04 PM by The Fortress

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Swim Workouts

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