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The FAF AFAP Digest

Fri & Sat, May 16-17

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Friday: Swim/SCY/Solo

Pitt is supposed to be long course on Fridays, so I was really disappointed when I walked in. I decided to do a recovery workout and hope that tomorrow it would be.

600 various
100 scull

6 x w/fins
75 back w/paddles @ 1:30
50 double shooter @ 1:00

100 EZ

6 x 100 w/paddles
odds = back
evens = free
50 EZ

Total: 2200


Saturday: Swim/LCM/Solo

I was relieved when I came in and it was long course! I even had my own lane most of the time.


Warm up:

600 various
4 x 25 scull + 25 free w/paddles
4 x 25 shooter + 25 EZ w/fins @ 1:15
50 EZ

Main sets:

4 x 50 burst + cruise

4 x (25 AFAP + 75 EZ)
50 EZ

5 x (50 AFAP w/fins + 150 EZ)
1 = breast (29 high)
2 = fly (26 mid)
3-4 = backstroke (28 low)
5 = kick w/board (28 flat)

50 EZ

8 x 50 DPS backstroke w/paddles @ 1:15
50 EZ

Total: 3250 m


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Whoa, long course 50s are so hard. In fly and back in SCY, I'm swimming less than 20 yards in a 50. In long course, the 35 meters of swimming seems endless. Still, I was pretty happy with my times. I probably went past the 15 m mark on fly and back, but I can't resist in long course! I compared these times to what I was doing at Mason last year and the breast and back were a bit faster, fly the same. That made me a bit more confident, especially since Mason is a nicer pool. Pitt is shallow for 25 of the 50 meters. I should go back and do the same workout tomorrow. I am pretty knackered from that though ...

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Swim Workouts

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