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The FAF AFAP Digest

Friday, April 26

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Swim/SCY/Solo:

Warm up:

600 various
6 x (25 front scull + 25 free) w/agility paddles @ 1:05
50 EZ
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

8 x 25 SDK burst + cruise w/fins @ 1:00
100 EZ
4 x 25 free burst + cruise @ 1:00
100 EZ

4 x 25 in & outs, fast free turn
50 EZ
4 x 25 in & outs back turn @ 100 pace
100 EZ

5 x (25 flutter kick w/board & fins @ 100 pace + 25 EZ) @ 1:15
-- 11 high-12 flat
100 EZ

5 x (25 AFAP w/fins + 75 EZ) @ 3:00
-- 3 free (10 lows), 2 breast (12-13)
100 EZ

2 x broken AFAP 100s w/fins + 200 EZ
-- 25s @ :30
-- backstroke kick, 43
-- IM, 44 (very fast for me)
100 scull

Total: 3700


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

Last hard workout before I start my nationals taper! I've swum 9 days in a row, so tomorrow will be an off day. I feel like I successfully bumped it up this week after resting hard last week. I've never tried this approach before Nationals before, but I'm confident I will be fine.

I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me.

My parachute is really shot. The cord ripped and I retied it, but now it's short and my feet hit it sometimes. So I decided to invest in the drag fly: http://www.dragandfly.net/. Here's a goswim vid on what you can do with it: http://www.goswim.tv/entries/6788/equipment---dragfly.html

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Updated April 26th, 2013 at 04:07 PM by The Fortress

Categories
Swim Workouts

Comments

  1. fdtotten's Avatar
    Quote Originally Posted by The Fortress
    I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me.
    I read that too, and can say from recent experience it worked for me. When I was swimming all SCY earlier this year, on the weekends I did lots of those really fast 12.5 in our little community pool at Catalina Isle. At that time my speed and intervals swims improved greatly. After Pan PACs in June I plan to restart that type of speedwork.