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The FAF AFAP Digest

Tuesday, Oct. 22

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull w/agility paddles @ :10 RI
4 x 50 caterpillar fly drill @ :10 RI
8 x 25 shooters w/fns @ :45
100 EZ

Main Sets:

7 x 50 burst + cruise @ 1:30
100 EZ

6 x 50 DPS w/agility paddles @ 1:00, alt back and free
100 EZ

3 x (25 AFAP free w/fins + 75 EZ) @ 3:00 (10 lows)
100 EZ

2 x 15 AFAP + 35 EZ from the blocks
100 EZ

Total: 2450, I think I did something else in there but have now forgotten


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I felt kinda bushed today, shoulders fatigued and quads burning. I realize I've been doing speed work pretty unrelentingly without a recovery week. (I don't think the time off from being sick was really recovery.) So I'm shutting things down for the next 4 days.

Psych sheets for Sprint Classic: http://www.swimphone.com/mobile/meet....cfm?smid=4907

Article on resistance training and assisted speed for sprinting. I do both! http://swimswam.com/how-to-use-resis...g-in-swimming/

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Updated October 22nd, 2013 at 08:52 PM by The Fortress

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Swim Workouts

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