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The FAF AFAP Digest

Oct. 7-8

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Monday: Swim/SCY/Solo:

Hopped in for a short swim after masters practice. It was distance night and I assigned Patrick's Reese's Pieces Broken 500 set. They seemed to like it. I hadn't been hacking too badly on land, but was really hacking while trying to swim.

Warm up:

600 various
4 x 50 scull
6 x 25 shooters w/fins
100 EZ

Main Sets:

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

Jazz Hands standby:
8 x (25 AFAP + 75 EZ) @ 3:00
50 EZ

8 x 25 kick, hold best average @ 1:00
-- did dolphin kick w/fins & board, held 11s
200 EZ

Total: 2600


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Tuesday: Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull w/paddles
8 x 25 shooters w/fins @ :40
100 EZ

Main Sets:

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

4 x (25 AFAP from blocks + 75 EZ)
2 x free =11s, fly = 11, breast = 14
50 EZ

3 x (50 AFAP w/fins + 150 EZ) @ 5:00
2 x fly (23 highs), breast (28)
-- I was gassed and feeling a little shakey after these. My body isn't really ready for prime time yet.
100 EZ

8 x 100 cruiser kick w/fins @ 1:40 (held around 1:05s)
-- 4 with board, 4 w/o
100 EZ

5 x 50 DPS free w/agility paddles @ 1:00
100 EZ

Total: 3800


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Still not doing too much, but at least I'm back in the water doing a little speed work. The technical details felt crappy, as they usually do when I've been out of the water. My lungs are still pretty battered. However, none of this will dissuade me from signing up for the Sprint Classic in a couple weeks!

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Swim Workouts

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