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The FAF AFAP Digest

Friday, May 30

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by
USMS MemberThe Fortress
, May 31st, 2014 at 10:22 AM (328 Views)

Swim/SCY @ Sewickley Y

Warm up:

700 various

Main sets:

8 x 50 cruise free @ :45
masters minute

8 x 25, burst SDK + cruise @ :45
masters minute

8 x 50 @ :50
-- I did these kick w/fins trying to hold around :30-:31 (sort of 200 pace)
200 EZ
4 x 50 @ 100 pace @ 1:00
-- ouch
-- I tried hard on all of them, but only the first one was truly target 100 pace with that interval
100 EZ

4 x 50 @ :50
-- cruised them backstroke kick w/fins
4 x 25 AFAP @ 1:00
-- 2 back, 2 kick
200 EZ

4 x 50 @ :50
- cruised them back kick w/fins
1 x 50 AFAP (breast w/fins, 27)
100 EZ

Total: 3050


~~~~~~~~~~~~~~~~~~~~~~~~


It was so nice to see my Sewy buddies and swim with a team. I was a bit tired after spending the day landscaping again. Since long course is now off, I'm back to doing a lot of kicking and SDK work.

It looks like a gorgeous day here today!

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Swim Workouts

Comments

  1. 200free's Avatar
    Congrats on being awarded Potomac Valley SCY swimmer of the year and SCM top performer of the year!!! Since I'm guessing you're not in town you should send Ali to the picnic to pick up your awards.

  2. The Fortress's Avatar
    Quote Originally Posted by 200free
    Congrats on being awarded Potomac Valley SCY swimmer of the year and SCM top performer of the year!!! Since I'm guessing you're not in town you should send Ali to the picnic to pick up your awards.

    Thanks Cheryl! Ali was planning to go, but I think her boyfriend may be coming to town for a visit today.