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The FAF AFAP Digest

Sat., March 1

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Swim/SCY @ Pitt

Warm up:

600 various

3 x (4 x 25) @ :30
1 = stroke
2 = up tempo
3 = fast @ 85-90%
4 = EZ
50 EZ

6 x 100 backstroke kick w/fins, UW 12.5 each 25 @ 2:00
50 EZ

Main Sets:

5 x 30 burst SDK from the blocks, cruise back
50 EZ

5 x (25 AFAP from the blocks + 25 EZ)
back (13s), breast (15s), free (11)
100 EZ

4 x (50 AFAP w/fins + 150 EZ)
fly (23s), breast (27), fly back (23)
100 EZ

5 x w/bungee cordz, fins & paddles: swim out to resistance and then hold
2 x breast 15 strong strokes, 1 x free 25 strong strokes, 2 x backstroke kick or :30
100 EZ

Total: 3400

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Met up with one of my masters swimmers today. One of the nice guards was on duty and didn't give me a hard time about bringing Lindsay. Whew. She stayed up until the AFAP 50s. It was nice to have someone to swim with for a change! My starts were all solid today.

Hoping to get to the gym before the projected storm hits tomorrow. I'm worried about Mr. Fort and Lil Fort. They're in VA this weekend and may get stuck there Sunday night. Really not used to snowstorms in March ...

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Updated March 1st, 2014 at 04:14 PM by The Fortress

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Swim Workouts

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