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The FAF AFAP Digest

Monday, Jul 28

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Swim/SCY/Solo @ Pitt

Warm up:

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

Main Sets:

6 x 25 burst + cruise @ 1:00
100 EZ

40 x 50 w/fins done as:

5 rounds:
50 fly @ 100 pace @ 1:00 (:25s)
50 EZ @ 1:30

100 EZ

5 rounds:
50 back @ 100 pace (25 high-26 low)
50 EZ @ 1:30

100 EZ

5 rounds:
50 @ 100 pace @ 1:00 (did one breast and then switched to dolphin kick on back bc my shoulder hurt) (25 high-26 lows)
50 EZ @ 1:30

100 EZ

5 rounds:
50 free @ 100 pace (:24-25 flats)
50 EZ @ 1:30

200 EZ

16 x 25
odds = dolphin kick w/board @ 100 pace
evens = EZ
100 EZ

Total: 4200


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Whew, I'm feeling petty tired from that. That's 20 50s at a 100 pace ...

I seem to have a strain in the front of my right shoulder that hurts, especially when I swim breast. I used fins the whole time as a result. The only thing I can think that might have caused it is throwing the baseball to my dog. It's nothing big, I just need to ice and baby it for awhile.

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Swim Workouts

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