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The FAF AFAP Digest

Sunday, Jan 19

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull

-- I had to cut this short by about 400 yards. Was chatting with a couple of my swimmers for a long time.

Main Sets:

6 x 25 burst + cruise @ :50
100 EZ

1 x 50 backstroke kick w/fins @ 100 pace, 23 high (little fast)
150 EZ

1 x 100 AFAP backstroke kick w/fins, 52 flat (very good)
200 EZ

Then did one of my sets from the HIT forum:
4 x 50 kick burst + cruise @ 1:00
1 x 25 fast fly @ 100 pace @ :30
1 x 25 EZ @ :30
4 x 50 kick burst + cruise @ 1:00
1 x 25 fast fly @ :30
1 x 25 fast back @ :30
1 x 50 EZ @ 1:00
4 x 50 kick burst + cruise @ 1:00
1 x 25 fast fly @ :30
1 x 25 fast back @ :30
1 x 25 fast breast @ :30
1 x 75 EZ @ 1:30
4 x 50 kick burst + cruise @ 1:00
1 x 25 fast fly @ :30
1 x 25 fast back @ :30
1 x 25 fast breast @ :30
1 x 25 fast free @ :30
1 x 300 EZ

6 x 25 w/chute & paddles @ 1:00
100 EZ

Total: 3250


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Felt pretty good in the water today. Was happy with my AFAP 100 back. I even saw a glimmer of a 51 as I reached for the wall. Still couldn't stay UW as long as I would have liked on the last length. Back to the gym today!

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Updated January 20th, 2014 at 01:32 PM by The Fortress

Categories
Swim Workouts

Comments

  1. Water Rat's Avatar
    there were masters swimmers at Pitt on Sunday for rec swim?
  2. The Fortress's Avatar
    Quote Originally Posted by Water Rat
    there were masters swimmers at Pitt on Sunday for rec swim?
    They have Pitt IDs, one a doctor and one a student.