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The FAF AFAP Digest

Thursday, July 17

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
4 x 50 scull
4 x 50 fly drills
4 x 25 shooters w/fins @ :40
100 EZ

Main Sets:

4 x 50 burst + cruise @ 1:00
100 EZ

5 rounds w/fins of:
8 x 25 stroke @ 100 pace @ :40
-- 12s for back + UW 15 m, 14s for breast
1 x 50 EZ @ 1:00
1 x 25 DPK shooter @ :40
1 x 75 up tempo dolphin kick on back @ 1:00 (:45-:46)
1 x 25 kick w/board @ 100 pace (12s)
1 x 25 EZ
1 x 25 kick w/board @ 100 pace (12s)
1 x 25 EZ
1 x 25 no breath free
1 x 25 EZ

200 EZ
150 scull
50 EZ

Total: 4000


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Managed to get in a solid workout despite doing 5000 yesterday. I think a hard sprint workout is just as tiring. Hopefully, I won't be too tired to make the Sewy speed practice tomorrow night. Pitt is now closed for four days for JOs. I'd also like to make it to North Park, the big outdoor long course pool, for the first time this weekend. Oddly, despite all the kicking, my shoulders feel tired. I guess it's all the streamlining?

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Swim Workouts

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