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The FAF AFAP Digest

Friday, Nov. 8

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6 Comments
by
USMS MemberThe Fortress
, November 9th, 2013 at 12:04 PM (648 Views)
Swim/SCY @ Sewickley Masters

Warm up:

500 various
100 scull
4 x 50 fly drills
6 x (25 shooter + 25 EZ)

Main sets:

5 x 50 kick (instead of 300 straight)
4 x 50, power kick by 25s @ 1:15
50 EZ
4 x (4 x 25), sprint first 15 m @ :30
odds = stroke
evens = SDK
2:00 rest between rounds
50 EZ
2 x (4 x 50 @ :50 @ 100 pace)
-- no! I can't even remotely do 100 pace on this interval
-- I did odds = fast, evens = EZ
-- did fly and kick on the fast ones
-- did 50 EZ between rounds
50 EZ
1 x 50 AFAP + 50 EZ
-- cramped on the 50 …
2 x (25 AFAP + 25 EZ)
100 EZ

Total: 2850


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

The water was pretty chilly. It said the temp was 76, but it felt more like 78-79. I had quite a few calf cramps. I wonder if this is due to the cold water? In VA, I was used to water that was 83-84. Pitt is at 79 as well.

Taking today off as we have family in town. Swimming with Jimby tomorrow.

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Swim Workouts

Comments

  1. __steve__'s Avatar
    That's too cold.
  2. StewartACarroll's Avatar
    I really enjoyed the link you provided about recovery(seriously there was some good info). I guess based on the temperature of your pool you should recover from those killer sprint workouts
  3. heidi k's Avatar
    Did you swim at the Y? I can't imagine the water being that cold. The patrons would go crazy! I should make a trip to my childhood stomping grounds so I can swim a few practices with you and Jim.
  4. The Fortress's Avatar
    Quote Originally Posted by __steve__
    That's too cold.
    It was brisk!
  5. The Fortress's Avatar
    Quote Originally Posted by StewartACarroll
    I really enjoyed the link you provided about recovery(seriously there was some good info). I guess based on the temperature of your pool you should recover from those killer sprint workouts
    I thought it was a good article too. It re-confirmed my thoughts that I need to do more foam rolling. Teen Fort has done some ice baths. They are far far worse than the temperature of that pool!
  6. The Fortress's Avatar
    Quote Originally Posted by heidi k
    Did you swim at the Y? I can't imagine the water being that cold. The patrons would go crazy! I should make a trip to my childhood stomping grounds so I can swim a few practices with you and Jim.
    I did swim at the Y. The heater was broken and all the classes were cancelled. I'd love to swim with you!