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The FAF AFAP Digest

Friday, May 9

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Swim/SCY/Solo @ Pitt

Warm up:


600 various
100 scull
100 fly drills
100 torque drill w/paddles
50 EZ
4 x 25 shooters w/fins
50 EZ

Main Sets:

I forgot to do bursts!

I did what I consider a sprint conditioning set today:

12 x
1 x 50 @ 100 pace @ 1:00
1 x 25 AFAP @ :45
1 x 50 EZ @ 1:15

-- 100 EZ after each set of 4
-- did 1 round back, 1 round breast, 1 round dolphin kick
-- no SDKS or pullouts on the AFAP 25s
-- that's 900 yards of race pace work in a pretty short amount of time

6 x 25 w/parachute & paddles
100 EZ

Total: 3250


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Happy Mother's Day weekend to all swimming moms!

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Swim Workouts

Comments

  1. scyfreestyler's Avatar
    Looks like you're getting in a good amount of race pace work!


    Those hints of an oncoming cold this past weekend are ancient history I hope.
  2. The Fortress's Avatar
    Still coughing, but able to work out! So progress.
    Updated May 9th, 2014 at 08:36 PM by The Fortress
  3. Karl_S's Avatar
    12 x
    1 x 50 @ 100 pace @ 1:00
    1 x 25 AFAP @ :45
    1 x 50 EZ @ 1:15

    -- 100 EZ after each set of 4
    That looks like an extremely challenging set. I may try it, but I don't understand this:
    -- no SDKS or pullouts on the AFAP 25s
    Do you start from dead in the water, or you push off, just no kickout or pullout?
  4. The Fortress's Avatar
    I did just the very slightest push off from the wall. I've been doing a lot of no push, no SDKs to try to compensate somewhat for not being in a long course pool.

    It was pretty challenging. The last set of kicks I had to work extremely hard to hit 100 pace.