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The FAF AFAP Digest

Tuesday, May 28

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Swim/LCM/Solo:

Warm up:

500 various
100 scull
6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
50 EZ
2 x 50 torque drill w/agility paddles @ :20 RI
50 EZ

Main sets:

5 x 30 burst dolphin kick cruise
50 EZ
masters minutes

1 x 50 fly from the blocks (no objection by lifeguard!)
-- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
-- 30
-- this is a great practice time for me, even if it really was 31 low
150 EZ

1 x 50 back from blocks, on the top, 34
-- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
-- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
200 EZ

3 x 30
-- practicing SDKs from a dive off the blocks
-- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
50 EZ

10 x 50 kick w/fins
odds = @ 100 pace (30-31) @ 1:00
evens = EZ @ 1:30
100 EZ

1 x broken 100 evil w/fins
-- 10 second break @ 50
-- 1:08 (33 high, 34 high)
200 EZ

4 x 50 w/parachute @ 2:00
-- free/back/breast/back kick
200 EZ

Total: 3200 m


GYM: 30 minutes of RC/scap ex and foam rolling


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

Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!

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Updated May 28th, 2013 at 07:44 PM by The Fortress

Categories
Swim Workouts

Comments

  1. __steve__'s Avatar
    Nice practice LCM 50 fly.
  2. The Fortress's Avatar
    Quote Originally Posted by __steve__
    Nice practice LCM 50 fly.
    Thanks! Since I went 30.4 last year, I was psyched.
  3. jroddin's Avatar
    I just learned yesterday there will be a SCM meet in the Maryland LMSC on Sunday. However, it's not clear to me the times will be eligible for USMS TT:
    http://www.usms.org/comp/event.php?MeetID=20130602SSS1S
  4. The Fortress's Avatar
    Quote Originally Posted by jroddin
    I just learned yesterday there will be a SCM meet in the Maryland LMSC on Sunday. However, it's not clear to me the times will be eligible for USMS TT:
    http://www.usms.org/comp/event.php?MeetID=20130602SSS1S
    I saw that awhile ago too. It has a USMS sanction, but I was advising one of my HIT folks to contact the meet director to make sure the pool was measured and on file. It's at a health club pool, shallow & outside. I doubt builders are excruciatingly careful about accuracy at such pools.