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The FAF AFAP Digest

Friday, June 7

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Swim/LCM/Solo:

Warm up:

500 various
2 x 50 scull w/agility paddles @ :15 RI
2 x 50 caterpillar fly drill w/agility paddles @ :15 RI
2 x single arm DPS fly @ :15 RI
6 x 50 DPS free w/agility paddles @ 1:10
100 EZ kick

Main sets:

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

3 x (50 AFAP w/fins + 250 EZ)
1 = fly, 26 high
2 = fly, 26 mid
3 = free, 25
-- free hurt worst than fly

5 x (50 kick w/fins @ 100 pace + 50 EZ) @ 2:00
-- 2 dolphin w/board, 3 backstroke kick

4 x 50 w/parachute & agility paddles @ 2:00
-- 1 free, 1 back, 2 breast
-- gawd, these were long and hard
50 EZ
-- didn't have time for a recovery set or warm up bc pool closed at 2

Total: 3200 m


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I was supposed to meet up with mountain biking Speedo, but he had a last minute meeting. So I journeyed out to Mason. I was tired after 5 swims in a row, but still got some good sprints in. Taking tomorrow off and sitting down to plan my life in the 6 weeks until we move. It doesn't get that much easier when school ends bc the girls still have summer swim and track until the end of July.

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Swim Workouts

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