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The FAF AFAP Digest

Friday, April 11

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Well crap, started getting sick last night. I was fine after practice and then all of a sudden sore throat, sore ears and a nasty cough. Think I caught it from Lil Fort. I really really hope it's not long lasting. I've had a nice long spell of health. I had planned on a hypoxic workout, but scrapped that idea as this thing is in my chest.

Swim/SCY/Solo @ Pitt

Warm up:


600 various
100 scull
100 fly drills
50 EZ
4 x 25 burst + cruise @ :45
50 EZ

Main sets:

30 x 25 @ 100 pace
-- 50 EZ after each set of 10 for air
-- first 10: free, 6 SDKs, 14s @ :40
-- second 10: back w/fins, only 5 SDKs, 13s @ :35
-- third set of 10: breast w/fins, 14s @ :35
200 EZ

30 x 25 kick w/fins & board @ 100 pace @ :35
-- made them all, 12s
-- wanted to do them all dolphin, but thighs were burning too much; flutter kick is more ankle intensive.
200 EZ

Total: 3050


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Got in another 1500 of race pace work. This is my fourth race pace and seventh swim in a row. Never done that before; only doable because much of it was USRPT. Have a friend in town visiting for the weekend, so will have a couple days off from the pool. Maybe that will help vanquish this nasty cough.

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Swim Workouts

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