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The FAF AFAP Digest

Thur & Fri, July 4-5

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Thursday:

Bike, 60 min


Friday: Swim/SCY/Solo

Warm up:

600 various
4 x 50 scull w/agility paddles @ :15 RI
8 x 25 shooters w/fins @ :45
50 EZ

Main sets:

8 x 25 burst + cruise @ 1:00
100 EZ

5 x (5 x 50 + 1 x 50 EZ) w/fins
1-5 = dolphin kick on back @ 200 pace @ :50
1-5 = free w/paddles @ 200 pace @ :50
6-10 = dolphin kick on back @ 200 pace @ :50
11-15 = free w/paddles @ 100 pace @ 1:15 (26s)- 1:30 (25s)
16-20 = dolphin kick on back @ 200 pace @ :50

150 EZ

Total: 3000


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Our team practice was cancelled on Thursday night for the 4th, so I contented myself with a 60 minute spin. I was pretty tuckered out from the Fortunately, I do not have to worry about packing the kitchen. That would do me in.

Looks like there's a new brand of tech suit on the market: http://www.metroswimshop.com/product...13FCBKNEE.html

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Updated July 5th, 2013 at 07:22 PM by The Fortress

Categories
Swim Workouts , Spinning

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