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The FAF AFAP Digest

Aug 19-20

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Monday:

RC ex, 10 min
spin, 60 min

Tuesday: Swim/SCY/Solo @ Lebo Pool

Warm up:

600 various
4 x 50 scull w/agility paddles
8 x 25 shooters w/fins @ :40-:45
75 EZ

Main sets:

8 x 25 burst DK + cruise @ 1:00
50 EZ
8 x 25 burst fast hands + cruise @ 1:00
100 EZ

6 x through:
50 @ 100 pace @ 1:00
50 EZ @ 1:00
1:00 rest

5 x through:
50 @ 200 pace @ 1:00
50 @ 100 pace @ 1:00
50 EZ @ 1:00
1:00 rest

50 EZ

8 x 50 smooth DPS free w/paddles @ 1:00
75 EZ

Total: 3500


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Braved the waves and cold pool temps to swim at the Lebo pool. There is a pace clock there, but very far from the lap lanes. I roughly got my times. I was going to hop on the bike again, but, whoa, I am tired from that swim. I guess 11 x 50 @ 100 pace is nothing to sneeze at in my current state of swimming fitness. I hate swimming outside in shallow pools, but that is really all that is on the menu this week. I'm flying to CA with Teen Fort this week and then I'm hoping to get back to some kind of regular schedule. Looking at my flog from August 2012, I really didn't do much swimming either until the last week.

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Updated August 20th, 2013 at 06:05 PM by The Fortress

Categories
Swim Workouts , Spinning

Comments

  1. tjrpatt's Avatar
    You should look into those Portable Pace Clock. http://www.mypacepal.com

    I saw them at lap swimming once and they are pretty cool. I know that Chris Stevenson has one. I don't know if I can get intervals on it. I would get it then.
  2. The Fortress's Avatar
    That's a though! I will see how the fall pans out.