The FAF AFAP Digest

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


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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!