View RSS Feed

The FAF AFAP Digest

Monday, Dec. 23

Rate this Entry
by , December 23rd, 2013 at 03:33 PM (293 Views)
Swim/SCY/Solo @ Sewickley

Warm up:

600 various
100 scull
4 x 50 fly drills
50 EZ

Main Sets:

4 x 25 burst + cruise
4 x 25 fly @ 100 pace @ :40
-- too sore from weights to do fly …
50 EZ

adapting to USD set:
3 x (6 x 25 free @ 100 pace @ :20 rest + 50 EZ)

200 EZUSD set:
20 x 25 breast @ 10 pace @ :20 rest
-- skipped # 7 & 15

200 EZ

Total: 2700


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

I am really really sore from weights. Wasn't sure I could do anything at all today, but got through a couple ultra sets. I did breast on the second one bc that doesn't use the shoulders and back as much. You really do get a large amount of race pace swimming using this method. I've been at 7 days in a row and may take off both Dec 24 & 25. Happy holidays everyone!

Submit "Monday, Dec. 23" to Digg Submit "Monday, Dec. 23" to del.icio.us Submit "Monday, Dec. 23" to StumbleUpon Submit "Monday, Dec. 23" to Google

Updated December 23rd, 2013 at 03:51 PM by The Fortress

Categories
Swim Workouts

Comments

  1. jim thornton's Avatar
    Don't take of the 24th! That's tomorrow! Let's meet at 11:30 ish at the Y!
  2. The Fortress's Avatar
    Quote Originally Posted by jim thornton
    Don't take of the 24th! That's tomorrow! Let's meet at 11:30 ish at the Y!
    I am really exhausted though My kids are arriving around lunchtime, so I'll probably stay home. Couldn't you use a day off? Thursday at noon? I can't really get there much before then bc Pitt practice is 9:20-11:00. Of course you could go to that if you wanted.