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The FAF AFAP Digest

Monday, Nov. 11

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by , November 12th, 2013 at 11:23 AM (162 Views)
Swim/SCY/Solo @ Pitt

Warm up/transition:

600 various
5 x 50 scull/drill
8 x 25 power kick @ :45
8 x 25 over kick free @ :45
100 EZ
4 x 25 burst ADK + cruise @ 1:00
50 EZ

Main Sets:

Pyramid 50 frees
9 x 50 @ 2:00 -- 6/7/8/9/20/9/8/7/6 fast stroke, then cruise
200 EZ
4 x 50 breast @ 2:00 -- 3/4/5/6 fast stroke
-- I wanted to do 9 of these, but my calves were constantly cramping
100 RZ

6 x (25 AFAP kick + 25 EZ)
-- 3 fins, 3 no fins
100 EZ

6 x 25 w/chute, fins & paddles
-- sprint 12.5, EZ 12.5
100 EZ

Total: 3100


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I read with interest in Water Rat's blog that David Marsh's sprinters often do 3200 in 3 hours. Shows the importance of rest to maintain and work on top end speed! Just a recovery workout for me later today.

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Swim Workouts

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