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The FAF AFAP Digest

Monday, April 29

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Swim/SCY/Solo:

Warm up:

550 various
4 x (25 scull + 25 torque drill) w/paddles @ 1:15
50 EZ
4 x 50 double shooters w/fins @ 1:30
100 EZ

Main Sets:

8 x 25 burst + cruise @ 1:00
100 EZ
4 x 25 in & outs, fast free flip
50 EZ
1 x 50 @ 100 pace
-- backstroke from the blocks, 30 mid, cramped
-- I can dolphin kick through cramps, but not flutter kick
200 EZ
4 x 25 in & outs, backstroke @ 100 pace with race finish
100 EZ
2 x (25 AFAP + 75 EZ) @ 4:00
-- free from a dive off the side on the top, 12 highs
-- could feel I was bouncing, need a bigger kick
50 EZ
2 x (50 AFAP w/fins + 200 EZ)
-- fly (23 mid), breast (27 mid)
100 scull

Total: 2850


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Did a variation of workout #1 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets. Couldn't remember it exactly; did some extra speed work inadvertently. 11 days to go!

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Swim Workouts

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