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The FAF AFAP Digest

Sat, Oct. 12

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull w/paddles @ :10 RI
4 x 50 chest press fly drill @ 1:10
4 x 50 caterpillar fly drill @ 1:10
4 x 25 breast kick drills
50 EZ
8 x 25 shooters w/fins @ :45
100 EZ

Main Sets:

4 x 25 burst SDK + cruise @ 1:00
50 EZ
4 x 30 burst SDK + cruise from the blocks
100 EZ

3 x (25 AFAP fly from the blocks (11 highs) + 25 EZ)
-- still not happy with my breakouts
-- I should prolly try these with a tech suit
100 EZ
3 x (25 AFAP back from the blocks + 25 EZ) (12 highs)
100 EZ

5 x through: (3 rounds free w/paddles, 2 rounds kick)
4 x 25 + 50 + 50
1-3 25s = 100 pace @ :30
4th 25 = EZ @ :30
50 = 200 pace @ 1:00
50 = EZ @ 1:30

200 EZ

Total: 3725


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

Having a lovely restful peaceful weekend. Hope to do a third speed workout in a row tomorrow and then do some drylands on Monday. Hope the body cooperates. Adding in lots of starts definitely makes the workout harder. My legs were burning at the end of that last set.

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Updated October 12th, 2013 at 06:13 PM by The Fortress

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Swim Workouts

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