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The FAF AFAP Digest

Monday, Nov. 25

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by , November 25th, 2013 at 03:44 PM (613 Views)
Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
4 x 50 caterpillar fly drill
3 x
4 x 25 @ :30, UW 20 Y + 50 EZ @ 1:15
100 EZ

Main sets

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

4 x 50 free, descend to 100 pace @1:00
100 EZ

3 x
4 x 25 fly w/fins (11s) @ :35 + 100 EZ

2 x (10 x 25 over kick free w/zoomers) + 100 EZ

10 x 25, AFAP dolphin kick to 15 m + cruise @ :30
100 EZ

6 x 25 w/chute
100 EZ

Total: 3950


That workout felt harder than it should have My body still feels like it needs a recovery week. I can't tell if I'm just getting old or if it's something else. Looking back at my flog, I seem to be doing more yardage than I was last spring and fewer pure recovery workouts. My GTD goal was 350 and I'm at 339 even though I was only swimming 3x a week through the summer. It also looks like I was resting more for meets, and of course there are no meets in Pittsburgh I need more meets! I want to swim a SCY meet besides Zones. I guess I'll have to travel for one

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Swim Workouts


  1. pwb's Avatar
    I want to swim a SCY meet besides Zones. I guess I'll have to travel for one
    I know you don't like to travel west for meets, but now that you've got a daughter in SoCal, you should see if you can plan a trip to visit her that ends with a meet -- give yourself a few days to adjust to the timezone before racing. Usually the Southern Pacific calendar is up-to-date, but I don't see anything yet for the spring.

    Alternately, here's a meet in an indoor pool with events just your distance -- -- that you and Mr. Fort could use as a Valentine's travel trip!