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The FAF AFAP Digest

Sat., Sept 28

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by , September 28th, 2013 at 06:07 PM (240 Views)
Swim/SCY/Solo @ Pitt

Warm up:

600 various
8 x 50 @ :10 RI
odds = front scull
evens = caterpillar fly drill
8 x 25 shooter w/fins @ :40
100 EZ

Main Sets:

8 x 25 burst + cruise
100 EZ

ascending rest set:
4 x 25 fly @ 100 pace @ :30
100 EZ
5 x 25 back @ 100 pace @ :35
125 EZ
6 x 25 breast @ 100 pace @ :40
150 EZ
7 x 25 free @ 100 pace @ :40
175 EZ
8 x 25 dolphin kick w/board & fins @ 100 pace @ :45
200 EZ

3 x through:
4 x 50 free w/fins & paddles @ :50 (by round: 29s, 28s, 27 highs)
50 EZ
1:00 rest

150 EZ

Total: 4000


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I wanted to try and get in more of a quality aerobic workout today. I think both sets were fairly hard and accomplished that. I got stuck in massive traffic on the way home on the parkway again. I need to find some alternate way to get home. GPS is no help. We have friends visiting this weekend who are about to arrive momentarily!

I did get 5 swims in this week - the first time since early June!

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Updated September 28th, 2013 at 07:36 PM by The Fortress

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Swim Workouts

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