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The FAF AFAP Digest

Friday, Oct. 11

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6 Comments
by
USMS MemberThe Fortress
, October 11th, 2013 at 08:32 PM (953 Views)
Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull w/agility paddles
8 x 25 drills -- tried some new ones
100 EZ
6 x 25 shooters w/fins @ :40
50 EZ

Main Sets:

4 x 25 burst + cruise back SDK @ 1:00
50 EZ
4 x 30 burst + cruise SDK from blocks
50 EZ
4 x 25 burst + cruise, fast hands @ 1:00
100 EZ

2 x (AFAP 25 free from the blocks + 75 EZ)
-- free, 11s
50 EZ

Did a modified version of an ascending rest set from Workout #1 in the HIT forum:

4 x (50 + 2 x 25 + 50)
Round 1 = @ RI :15 each break
Round 2 = @ RI :20 each break
Round 3 = @ RI :25 each break
Round 4 = @ RI :30 each break
50 @ 200 pace
25s @ 100 pace
50 @ 100 pace
100 EZ after each round
-- did 1 breast and 3 free w/paddles

50 EZ

8 x 25 AFAP backstroke kick w/fins @ 1:00 (11 lows)
200 EZ

bungee cordz work -- 4 x kick to resistance and hold, kicking hard for :15. I didn't have the energy to do my usual :30
100 EZ

Total: 3750


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

Got in a decent workout today despite the hacking. The last couple colds I've had have really grabbed hold of me and not let go. I need a magic immune system booster! Just me here this weekend; Mr. Fort and Lil Fort are visiting in NoVa. I'm puppy sitting. Hoping to get in a swim with Jimby this weekend.

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Categories
Swim Workouts

Comments

  1. Sojerz's Avatar
    Enjoy the peace - should help the immune system too.
  2. StewartACarroll's Avatar
    Have you been to the doctor? This cough seems to be really hanging around. I hope you are ok and get better soon.
  3. The Fortress's Avatar
    Quote Originally Posted by Sojerz
    Enjoy the peace - should help the immune system too.
    That's what the doctor said -- rest. Peace helps too.
  4. The Fortress's Avatar
    Quote Originally Posted by StewartACarroll
    Have you been to the doctor? This cough seems to be really hanging around. I hope you are ok and get better soon.
    I've been told its most likely viral, though I was prescribed an antibiotic. From what I've heard and read, bad coughs can hang on for 3-4 weeks.
  5. __steve__'s Avatar
    Chlorine is that booster. Your kicking the crud nonetheless.
  6. The Fortress's Avatar
    Quote Originally Posted by __steve__
    Chlorine is that booster. Your kicking the crud nonetheless.
    Trying to! I think a lazy low key weekend will help. Still have my speed, just no sprint conditioning.