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The FAF AFAP Digest

Wed., July 16

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
100 scull
5 x (25 scull + 25 free)
50 EZ
6 x 25 burst cruise @ 1:00
100 EZ

Main sets:

5 x (25 AFAP + 75 EZ) @ 3:00
-- unlike a few days ago, these were right on my usual time
50 EZ

8 x 100 backstroke kick w/fins @ 2:00 done as:
75, UW 15 m each 25
25 EZ
150 EZ

20 x 25 breast @ 100 pace
250 EZ

6 rounds of broken up 200s w/fins done as:
1 x 25 stroke @ 100 pace @ :30
1 x 100 up tempo backstroke kick (hold 1:05 or faster) @ 1:30
1 x 25 stroke @ 100 pace @ :30
1 x 25 fast kick w/board @ :30 (hold 11s)
1 x 25 EZ @ 1:00

300 EZ

Total: 5000


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As you can see, I'm trying to catch up with my GTD. Ha! No, not really at all. I just had a lot of time to swim today and plan on more aerobic work this summer. Feeling pretty beat after that actually. But considering it's only been 10 days since I've been back, that was a pretty good workout.

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Swim Workouts

Comments

  1. aztimm's Avatar
    If you want some aerobic work, come swim this with me in August (in PA):
    http://hazyracing.weebly.com/5k-swim-race.html



    You've been swimming more than I have since you've been back. Glad you're able to get in some swimming.
  2. Karl_S's Avatar
    Total: 5000
    Good grief, will we be seeing you in the animal lane soon?
    Nice workout actually. I predict you feel that one tomorrow!
  3. The Fortress's Avatar
    Quote Originally Posted by aztimm
    If you want some aerobic work, come swim this with me in August (in PA):
    http://hazyracing.weebly.com/5k-swim-race.html



    You've been swimming more than I have since you've been back. Glad you're able to get in some swimming.
    No! I really dislike open water. Feels creepy. And I'm not a freestyler.
  4. The Fortress's Avatar
    Quote Originally Posted by Karl_S
    Good grief, will we be seeing you in the animal lane soon?
    Nice workout actually. I predict you feel that one tomorrow!
    No! You did notice that I broke it up into four main sets, none of which were really classic short rest -- still did sprint, race pace, hypoxic and what I think of as quality aerobic. I did 4000 the day before too. Hope I'm not disabled tomorrow. I plan to sleep in!
  5. pwb's Avatar
    5K is impressive, no matter how you break it up. Nice workout.
  6. __steve__'s Avatar
    Quote Originally Posted by The Fortress
    open water. Feels creepy.
    Been swimming OW for 12 days ( because pool isn't available). Swimming in the wild, I keep thinking of sharks, and with this heightened sensory I get spooked over anything. Did accomplish a few adrenal gland sprints this way, but with a crash. The legs certainly felt it afterwards.
  7. The Fortress's Avatar
    Quote Originally Posted by pwb
    5K is impressive, no matter how you break it up. Nice workout.
    Thanks Patrick! We'll see if the body adjusts to higher yardage.
  8. The Fortress's Avatar
    Quote Originally Posted by __steve__
    Been swimming OW for 12 days ( because pool isn't available). Swimming in the wild, I keep thinking of sharks, and with this heightened sensory I get spooked over anything. Did accomplish a few adrenal gland sprints this way, but with a crash. The legs certainly felt it afterwards.
    12 days of that stuff?! Too bad there's not another pool. I think I'd be cross training if that were my only option. I'm pondering whether I will swim in the ocean when we go to NC in August ... I'm always slightly creeped out being out there with only a few surfers.