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The FAF AFAP Digest

Monday, Nov. 4

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
6 x 50 scull & drills w/agility paddles
5 x 50 breast w/MF @ 1:10
8 x 25 shooter w/MF @ :40
50 EZ

Main Sets:

8 x 25 burst + cruise @ 1:00
100 EZ

3 x (25 AFAP from blocks + 25 EZ)
-- rolling on 59
-- fly (12), back (13), breast (15)
100 EZ

Did a couple sets from the HIT forum:

4 x through, 1 of each stroke w/fins
75 @ 200 pace @ 1:10/1:15/1:20
25 fast @ 100 pace @ :30
25 AFAP @ :30
75 EZ

50 EZ

5 x 50 dolphin kick w/fins & board:
1 = burst + cruise @ 1:00
2 = 25 fast + 25 EZ @ 1:30
3 = 35 fast + 15 EZ @ 1:30
4 = EZ @ 1:00
5 = AFAP (25 high)
200 EZ

8 x 25 w/chute & paddles @ 1:00
-- 4 breast pull, 2 free, 2 torque drill
200 EZ

Total: 3650


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Got in a solid speed workout. Didn't feel too bad given that it was 8 days in row of working out with 7 swims, but feel sore now. Taking tomorrow off with Lil Fort, who has election day off.

Reasons to keep a swim blog: http://swimswam.com/8-reasons-keep-swim-log/

Interview on stretching: http://www.swimmingscience.net/2013/...ntent=FaceBook

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Swim Workouts

Comments

  1. Sojerz's Avatar
    liked the stretch article. thanks.
  2. The Fortress's Avatar
    Quote Originally Posted by Sojerz
    liked the stretch article. thanks.
    You're welcome. Sorry for the blip in your road. Glad you are on the mend!
  3. ekw's Avatar
    I find that keeping my blog keeps me motivated and accountable.
  4. The Fortress's Avatar
    Quote Originally Posted by ekw
    I find that keeping my blog keeps me motivated and accountable.
    Definitely, me too! And I also like to look back to see what sets I was doing after swimming well at a meet. Posting HIT workouts has also made me faster with the constant focus on speed.