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The FAF AFAP Digest

Wed., Sept. 11

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by , September 11th, 2013 at 08:20 PM (250 Views)
Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 EVF drills @ :10 RI
6 x 25 overkick free @ :40
50 EZ
12 x 25 shooters w/fins @ :40
150 EZ

Main Sets:

12 x 25 burst kick + cruise @ 1:00
-- 4 belly SDK, 4 back SDK, 4 flutter kick with board
100 EZ

3 x (100 broken AFAP + 200 EZ) w/fins
-- 4 x 25 @ :30
-- breast (13, 13, 14, 14)(54)
-- back (all 11s) (44 -- very good for right now)
-- free (10, 10, 11, 11)
50 EZ

50 EZ
3 x 100 DPS free w/agility paddles
50 EZ

3 x (50 @ 100 pace + 150 EZ) w/fins
-- 2 fly (24s)
-- 1 back (24 high)
50 EZ

Total: 3850


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I know it doesn't seem like much, but I am bushed. My body is not yet used to all out 100s. I will go easy tomorrow; supposed to meet up with Jimby. And we are getting our new puppy tomorrow!

These are the main sets I gave to Pitt Masters tonight with A intervals. They are all very nice, but do not yet understand the true meaning of "fast" and "AFAP". heehee. Of course, I'm not sure I could even do that workout myself!

MAIN SETS:

4 x 200 free @ 3:00
-- negative split, last 50 fast
50 EZ

2 x (4 x 100):
Round 1 = free @ 1:45
25 power kick (SDK as far as possible UW) + 75 DPS overkick free (slow arms, fast feet)
Round 2 = stroke @ 2:00
odds = 50 fast + 50 smooth
evens = fast turns, perfect streamlines
50 EZ

3 x (4 x 50 w/fins + 50 EZ after each round) @ 1:00
1 = 25 fly + 25 dolphin kick on back
2 = 25 back + 25 dolphin kick on back
3 = 25 breast + 25 dolphin kick on back
4 = 25 free + 25 dolphin kick on back
R1 = stroke is fast
R2 = kick is fast
R3 = best average

16 x 25 “lactate blasts,” 4 of each stroke (fins OK) @ :35
-- AFAP to 12.5-15 and then cruise the rest of length
200 EZ

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Comments

  1. Water Rat's Avatar
    are you swimming before or after the team practices?
  2. The Fortress's Avatar
    Quote Originally Posted by Water Rat
    are you swimming before or after the team practices?
    Mixed. I swam once on Sunday afternoon, once before practice, once after and once on Tuesday. Will you ever come in the evenings?