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The FAF AFAP Digest

Sat, Sept 21

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by , September 21st, 2013 at 05:12 PM (578 Views)
Swim/SCY/Solo @ Pitt

Warm up:

600 various
6 x 50 w/agility paddles @ 1:10
odds = front scull
evens = caterpillar fly drill
50 EZ
4 x 50 torque drill w/agility paddles @ 1:15
50 EZ
8 x 25 shooters w/fins @ :40
50 EZ

Main Sets:

4 x 25 SDK off blocks with parachute
-- with a big chute, you feel like you're going nowhere

4 x 30 burst SDK off blocks to 15 m, cruise back
100 EZ

Basically did the main sets from workout #6 on the HIT forum. I hadn't written it down, so modified slightly.

w/fins
3 x 100 back @ 200 pace @ 2:00
1 x 50 EZ @ 1:00
2 x 50 fast flutter kick w/board @ 100 pace @ 1:30 (26s)
2 x 50 EZ @ 1:00
2 x 25 AFAP free @ 1:00
100 EZ

3 x 100 back kick, 12.5 UW each 25
1 x 50 EZ @ 1:00
2 x 50 fast dolphin kick w/board @ 100 pace @ 1:30 (27s)
2 x 50 EZ @ 1:00
2 x 25 AFAP fly (10s)
100 EZ

3 x 100 DPS free @ 2:00
1 x 50 EZ @ 1:00
2 x 50 fast backstroke kick @ 100 pace @ 1:30 (25-26)
2 x 50 EZ
2 x 25 AFAP fly (10s)
100 EZ

100 EZ

Total: 3970


~~~~~~~~~~~~~~~~~~~~

That workout doesn't look that hard, but I am pretty beat. I have to mull over what the best way is to get ready for fast 100s. I feel pretty far away right now.

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Swim Workouts

Comments

  1. chowmi's Avatar
    Howdy Fort!!! Long time no blog comments! Hope all is well in Pittsburgh!! Re: 100's fast - i've resigned myself to just faking the 100, hanging on for dear life from the 50's. Sometimes the best you can do is just REST!
  2. The Fortress's Avatar
    Quote Originally Posted by chowmi
    Howdy Fort!!! Long time no blog comments! Hope all is well in Pittsburgh!! Re: 100's fast - i've resigned myself to just faking the 100, hanging on for dear life from the 50's. Sometimes the best you can do is just REST!
    All is fairly well except for Lil Fort. I feel like I've been faking the 100s for years! I will most likely just carry on with broken 100s and some race simulation 100s. I can't bear doing real aerobic work solo. Prolly couldn't bear it with a team at this juncture either.
  3. StewartACarroll's Avatar
    Fort, I know you don't like the aerobic sets, but seriously try throwing in an extra 25 at the end, so do 125s broken at 50 and 100. I think stressing the body a little more than the desired race distance is a really good way to build aerobic capability for your race, without going crazy. They should hurt, but so will the race. Just my 2 cents.
  4. The Fortress's Avatar
    Quote Originally Posted by StewartACarroll
    Fort, I know you don't like the aerobic sets, but seriously try throwing in an extra 25 at the end, so do 125s broken at 50 and 100. I think stressing the body a little more than the desired race distance is a really good way to build aerobic capability for your race, without going crazy. They should hurt, but so will the race. Just my 2 cents.
    Yeah, I was thinking of that or doing broken 150s as 6 x 25. Of course, the sentiment that you should do more distance than your race distance is kind of old school, but it seems to work for many people. I also just need to do race simulation 100s. I wish I had a training partner right now! I miss Speedo.
  5. Water Rat's Avatar
    Quote Originally Posted by StewartACarroll
    Fort, I know you don't like the aerobic sets, but seriously try throwing in an extra 25 at the end, so do 125s broken at 50 and 100. I think stressing the body a little more than the desired race distance is a really good way to build aerobic capability for your race, without going crazy. They should hurt, but so will the race. Just my 2 cents.
    I agree with this too. At least it seems to have worked for me as I have energy to make the last 12.5 yards, but then I'm "old school".
  6. Water Rat's Avatar
    Quote Originally Posted by StewartACarroll
    Fort, I know you don't like the aerobic sets, but seriously try throwing in an extra 25 at the end, so do 125s broken at 50 and 100. I think stressing the body a little more than the desired race distance is a really good way to build aerobic capability for your race, without going crazy. They should hurt, but so will the race. Just my 2 cents.
    I'm also not a world record holder