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The FAF AFAP Digest

Thursday, July 24

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Swim/SCY/Solo

Warm up:

600 various
100 scull
100 fly drill
4 x 25 shooters w/fins @ :40
100 EZ
4 x 25 burst + cruise @ 1:00
50 EZ

Main sets:

Did a modified version of an IM workout that I gave my team last night. IM is so much harder than just doing sets of the same stroke. Yikes.

16 x 25, 4 of each stroke @ :30
# 4, 8, 12, 16 fast
1 x 50 EZ @ 1:30
4 x 50 back kick w/fins, UW 15 m each length @ 1:00
1 x 50 EZ @ 1:00
1 x 100 IM fastish
1 x 100 EZ

12 x 25, 3x IM order @ :30
1 x 50 EZ
4 x 50 dolpin kick on back w/fins, hold best average (:27s)
1 x 50 EZ @ 1:00
1 x 200 IM broken for :10 @ 50s
1 x 100 EZ

8 x 25, 2x IM order @ :30
1 x 50 EZ @ 1:00
4 x 25 fast kick + 25 EZ kick @ 1:00
1 x 50 EZ @ 1:00
1 x 200 back
1 x 100 EZ

extra 150 EZ

Total: 4000


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I need to work on fly. It felt pretty awful. I think some USRPT sets are in order. I am really glad not to be tapering right now! There is some definite taper angst going around.

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Swim Workouts

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