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The FAF AFAP Digest

Tuesday, Aug. 26

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Swim/SCY/Solo @ Pitt

Warm up:


400 various
100 scull
4 x 25 shooters w/fins
50 EZ

Main sets:

8 x 25 burst SDK + cruise @ :45
100 EZ

5 x (25 AFAP dolphin kick w/board & fins + 75 EZ) @ 3:00
100 EZ

30 x 25 dolphin kick w/board & fins @ 100 pace @ :35
-- aimed for 12 flat or faster and made them all. Maybe about half of them at 11 high
300 EZ

6 x 50 kick, no fins
done as 25 shooter + 25 backstroke kick
50 EZ

8 x 50 @ 1:00
odds = fast dolphin kick on back w/fins
evens = EZ
200 EZ

Total: 3550


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Lot of kicking today, and probably will have to do the same for awhile. I was actually pretty pleased with the USRPT kick set. Before this summer, I doubt I could have made 30 x 25 dolphin kick @ 100 pace @ :35 -- way too much quad burn. But I seem to have build up some kick endurance with all the long course kicking. If only there were shooter or kicking races!

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Swim Workouts

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