The FAF AFAP Digest

Swim @ Sewickley Y

Swam with Jim and John, another Sewickley master.

Warm up:

600 various
100 scull

Main sets:

Jim and John did 10 x 100 free @ :140
I did 10 x 75, done as 25 fast + 50 EZ @ 1:40
100 EZ

4 x 100, I did flutter kick with fins & board
1 = cruise
2 = break :5 @ 50, hold same time (I went too fast on this one)
3 = break :5 @ 50 & 75, hold same time
4 = break :5 @ each 25 (quads burning)
100 EZ

8 x 50 build down @ 1:00
-- I did them burst + cruise
100 EZ

Jim & John did 8 x 50 build @ 1:00, concluding it was harder to build speed than maintain speed
I did 5 x (3 x 50) w/fins @ 1:00
1 = 100 pace
2-3 = EZ
-- 2 fly (24 high-25), 1 breast (29), 2 free (24 high-25)
100 EZ

Total: 3600


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I felt a lot better today than yesterday, thankfully. I could have used some more warm up, but got in some quality work. And it was nice to have some company for a workout.