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The FAF AFAP Digest

Friday, May 17

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Swim/LCM/Solo:

Warm up:

400 various
100 scull w/agility paddles
6 x 50 DPS free w/agility paddles @ 1:10
50 EZ
4 x 50 w/fins, 30+ shooter + 20- EZ kick @ 1:15
50 EZ

Main Sets:

5 x 30 burst + cruise, dolphin kick @ 1:00
50 EZ
5 x 30 burst + cruise, fast hands drills @ 1:00
100 EZ

4 x 50 w/fins + 150 EZ
1 = fly, 90%, 28 mid
2 = fly, AFAP, 27 flat
3 = back, AFAP, 29 flat
4 = breast, AFAP, 31

2 x
4 x 50 kick @ 150ish pace @ 1:15
-- 4 w/board & fins, 4 backstroke kick w/fins
-- held mostly 32s, couple 33s
100 EZ

50 EZ

Total: 3000


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

I could really feel the power wheel rollouts and twisting exercises from yesterday! The kick set was also very ouchy. The length felt endless. I discovered one good thing about long course today -- I don't mind long course breaststroke bc I can see where I'm going. I realize this means my head isn't down, but still. I detest long course backstroke. My only focus event for Zones will be 50 fly. My other events are just filler.

It was lovely. The pool was practically empty; what a great place to practice. The only negative is the drive.

Taking the day off tomorrow. After Lil Fort's soccer game, I'm heading to the the PV Masters spring picnic.

I signed up for LCM Zones, just entered my recent best times. Hoping for a big rest between 100 back and 50 free. At least women swim before men, so that will help. Speaking of best times, whoa!, there was a TON of sandbagging at nationals.

Event
Number
Gender Distance Stroke Time Date
3 Female 100 LCM Back 1:15.90 06/22/2013
7 Female 50 LCM Free 0:29.29 06/22/2013
13 Female 50 LCM Back 0:32.43 06/22/2013
41 Female 50 LCM Breast 0:39.15 06/23/2013
47 Female 50 LCM Fly 0:30.47 06/23/2013
49 Female 100 LCM Breast 1:29.10 06/23/2013

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Updated May 17th, 2013 at 06:09 PM by The Fortress

Categories
Swim Workouts

Comments

  1. SwimStud's Avatar
    Well deserved rest I am sure!
  2. The Fortress's Avatar
    Quote Originally Posted by SwimStud
    Well deserved rest I am sure!
    Yes, first day off since way before Nationals! It was kinda tough re-booting right after nationals. But I had no choice, and I feel like I'm already getting in good LCM swims.

    Really pooped now ...
    Updated May 17th, 2013 at 06:08 PM by The Fortress
  3. SwimStud's Avatar
    I think that BR 50 looks "generous" I'm gonna go with you swimming a :37.5
  4. The Fortress's Avatar
    Quote Originally Posted by SwimStud
    I think that BR 50 looks "generous" I'm gonna go with you swimming a :37.5
    What?!?! That's exactly what I swam in Omaha last year. Just remember, I don't get a turn and dolphin kick. Big problem for me!