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The FAF AFAP Digest

Friday, Oct. 18

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull @ :10 RI
4 x 50 DPS free @ :55
3 x (4 x 25 shooters + 25 EZ) @ :45
75 EZ

Main Sets:

5 x (25 fast flutter kick + 25 EZ)
100 EZ

8 x 25 burst + cruise @ 1:00
-- 4 SDK, 4 flutter
100 EZ

3 x (25 AFAP free w/fins + 75 EZ), 10s

1 x 25 AFAP backstroke -- the touchpads were in, couldn't resist
125 EZ

1 x 50 fast free @ 1:00
1 x 50 EZ @ 1:00
1 x fast 50 free @ 1:00
2 x 50 EZ @ 1:00
1 x fast 50 free @ 1:00
3 x 50 EZ @ 1:00]
1 x fast 50 free @ 1:00
4 x 50 EZ @ 1:00

-- wanted to do another round, but they were having a meet at Pitt, so had to get out

Total: 3300

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Pretty tired after that effort and fast 50s are still hard. Just going to do a slow recovery swim tomorrow or Sunday. And I need a massage! My calves have really been cramping my last few workouts. I did hit the foam roller and did some stretching for 20 minutes later in the afternoon.

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Updated October 19th, 2013 at 07:26 PM by The Fortress

Categories
Swim Workouts

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