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The FAF AFAP Digest

Wed., Jan. 15

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
3 x 50 scull w/paddles
6 x 25 shooters w/fins @ :45
50 EZ

Main Sets:

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

-- I felt so sore and tired that I almost got out of the water at this point. But I soldiered on, and am glad I did.

5 x (50 AFAP w/fins + 150 EZ) @ 5:00
1 = breast, 26 high
Say what?! I was shocked to see this time on the clock. I've only been in the 27s a few times. Had to do another to see if it was a fluke not!
2 = breast, 26 high
3 = fly, 23
4 = dolphin kick w/board, 24 high
5 = backstroke kick, 15+ UW, 23

100 EZ

5 x (25 AFAP w/fins + 75 EZ) @ 3:00
2 x breast, 12s
free, 10
shooter, 9
flutter kick w/board, 10 high

150 EZ

Total: 3000


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

Today, I was sore and sluggish from the massage, which was great btw. I've been dragging the last few days. I looked back at my training from last week and I realized I failed to take a pure recovery day while doing a lot of speed, USRPT type training and weights. I don't agree with Rushall that USRPT can be done every day without fatigue. Not correct. Masters sprinters are just a different category, at least ones my age. And it makes sense that high race pace volume, even at 25 distances, could wear you down.

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Swim Workouts

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