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The FAF AFAP Digest

Thursday, Nov. 14

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by , November 14th, 2013 at 05:23 PM (360 Views)
Swim w/Jimby @ Sewickley Y

Warm up:

600 various
5 x 50 scull drill

Main Sets:

Jimby did 6 x 150 @ 2:15
I did 6 x 100, done as 75 smooth + :10 rest + 25 @ 100 pace (free, breast and kick 2x)
100 EZ

5 x
100 free build to fast @ 1:45
1 x 50, 20 Y AFAP kick + cruise 2 1:00
1 x 50 EZ @ 1:15

100 EZ

8 x 25 @ :40
odds = burst or 100 pace (free or SDK)
evens = EZ
100 EZ

6 x 25 w/chute @ 1:00

8 x 50 free @ 1:00
-- breath control
-- Jim is better than me!
50 EZ

Total: 3550

25-30 min foam rolling + RC/scap ex


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

Whew, kinda tired after that. Probably still tired from yesterday, which was a much harder workout. Will just cruise tomorrow. Then I have my mudhole meet this weekend. Naturally, and to my great delight, I am in the last heat of an almost all male heat in an outside lane. I don't see my 25 back on the psych sheets. I hope that can be fixed. I can't miss a chance to swim a 25!!!

I entered NE SCM Champs. I'll make a decision about 100 back or 50 breast on Sat and 100 fly or 50 back on Sun closer to the meet. But I'm leaning toward 50 breast and 100 fly. I do have a 50 back time already, and having 50 back as the very last event of a meet sucks bc it's such a leg intensive event for me.

Swim Meet Events

Event
Number
Gender Distance Stroke Time Date
9 Female 50 SCM Fly 0:29.50 12/14/2013
11 Female 100 SCM Back 1:12.00 12/14/2013
17 Female 50 SCM Breast 0:37.40 12/14/2013
21 Female 100 SCM Free 1:05.50 12/14/2013
35 Female 100 SCM IM 1:12.50 12/15/2013
39 Female 50 SCM Free 0:27.91 12/15/2013
45 Female 100 SCM Fly 1:11.00 12/15/2013
47 Female 50 SCM Back 0:30.65 12/15/2013

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Updated November 15th, 2013 at 09:41 AM by The Fortress

Categories
Swim Workouts

Comments

  1. StewartACarroll's Avatar
    Another great intensity workout.

    Good luck this weekend.
  2. The Fortress's Avatar
    Quote Originally Posted by StewartACarroll
    Another great intensity workout.

    Good luck this weekend.
    Thanks! The meet is purely for fun and socializing. Times don't count for USMS -- just Y league bragging rights.
  3. aztimm's Avatar
    that was a killer main set, I did it today too. I think I went too fast early on in the 100s build. I was pretty fried by the 3rd round.
  4. The Fortress's Avatar
    Quote Originally Posted by aztimm
    that was a killer main set, I did it today too. I think I went too fast early on in the 100s build. I was pretty fried by the 3rd round.
    Yikes. Yes, we started off very easy on the first length. Otherwise, it would be a nasty lactate set.