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The FAF AFAP Digest

Thursday, June 6

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Swim/LCM/Solo:

Warm up:

500 various
2 x 50 scull w/agility paddles
4 x 50 single arm DPS fly @ :15 RI
6 x 50 DPS free w/agility paddles @ 1:10
50 EZ
4 x 50 @ 1:15 w/fins
-- 30+ m UW + cruise
100 EZ
Main Sets:

8 x 30+ burst + cruise @ 1:15
-- 4 SDK, 4 swim
150 EZ

4 x (50 AFAP w/fins + 200 EZ)
-- really focusing on when and where to breathe
fly = 26
free = 25 low
flutter kick w/board = 29
breast = 30

8 x 50 DPS back w/fins & paddles @ 1:10
150 EZ

Total: 3200


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Pretty much the same workout I've been doing at Mason -- race simulation 50s, AFAP kicks, and technique work. I think that's exactly what I need for my 1 goal this summer. I feel like I could use more time for hypoxic work though. I feel the urge to breathe more in long course than short course. And it seems easier to hold my breath UW than on the surface. I want to take no more than 3 breaths in my 50 free and 50 fly. Don't think I can do it in 2.

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Swim Workouts

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