Friday, March 21
by, March 21st, 2014 at 04:51 PM (530 Views)
Swim/SCY/Solo @ Pitt
100 fly drills
6 x 25 shooters w/fins @ :40
4 x 25 burst SDK + cruise @ 1:00
4 x 30 burst + cruise from the blocks
-- I did a couple at 100 pace trying to glide after the dive. If I do this in 100 fly, I can take 1-2 less kicks the first length.
4 x (25 AFAP from the blocks + 25 EZ)
2 x free (11s), 2 x breast (14 highs)
10 x 25 AFAP SDK to 15 m + cruise @ :40
-- I had wanted to do this as a USRPT set, but I can't sustain true AFAP pace for the requisite # of reps, so desisted after 10.
4 x (50 AFAP w/fins + 100 EZ) @ 4:00
2 x breast (26, 27 flat)
2 x kick w/board (24s)
2 x (broken AFAP 100 kicks w/fins + 200 EZ)
dolphin w/board, 44
The variety divers, who often watch my workouts, commented that this workout was "really intense." AFAP is definitely harder than 100 pace. If you count the bursts, which I do, that was about 775 of AFAP work.
I woke up this am to the first day of spring and it was snowing! I'm so over winter. Feeling a bit lonely for my kids too. They're both on spring break, but are traveling with friends.
Looking forward to watching the womens 100 back tonight; going to be a close race between the SDK experts. A little disappointing that Bootsma only qualified 15th.