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The FAF AFAP Digest

Friday, July 11

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Swim/LCM/Solo

Warm up:


600 various
4 x 25 scull + 25 free w/paddles @ 1:10
4 x 25 shooters w/fins + 25 EZ @ 1:10
50 EZ

Main sets:

8 x 50 burst + cruise @ 1:10
50 EZ

4 x (25 fast kick + 25 EZ) @ 1:00
50 EZ

5 x (6 x 50 w/fins)
1-4 = fly/back/breast/free @ 200 pace @ 1:10
5 = fast kick @ 100 pace (:31s) @ 1:10
6 = EZ @ 1:30

6 x 50 DPS free w/paddles @ 1:00
10 EZ

Total: 3450 m


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Well, I can see why Mark complains about long course stroke workouts. The short axis strokes are particularly hard. Didn't feel great, but at least I got myself to the pool! I'm off to VA this weekend to see Teen Fort. I would love to swim with my team, but GMU is closed for 3 months this summer. So I'll be on my own.

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Swim Workouts

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