The FAF AFAP Digest

Copycat, Wed., Nov. 12

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4 Comments

, November 12th, 2008 at 05:18 PM (990 Views)

Only had time for a quick workout today. Logged on to the forum, checked the blogs, and decided to steal Quicksilver's workout from earlier today (without the aerobic set -- no time). Thanks Quick!

Warm up:

700 of various swim, kick and drill

Kick set:

20 x 50 kick on 1:10
odds, flutter kick with board
evens, backstroke kick working underwaters (10 SDK off push and 8 SDK off turn)

100 EZ

Speed set:

7 x 100 backstroke on 2:00 done as:

100 smooth
75 easy, 25 fast
50 easy, 50 fast
25 easy, 75 fast
50 fast, 50 easy
25 fast, 75 easy
100 easy

100 C/D

Total: 2600

Categories: Uncategorized

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Comments

quicksilver - November 13th, 2008 01:45 PM
You're welcome.

I thought about adding more rest as you did, and really working the speed portions.
The Fortress - November 13th, 2008 03:42 PM
Your 1:30 intervals would have been a survival set for me!
quicksilver - November 13th, 2008 04:39 PM
I don't know about that Dara Fortress. You could probably go 1:30's all day long.
But then again, the secret to your speed seems to be all that uber rest, followed by maximal effort.
The Fortress - November 13th, 2008 05:09 PM
Aw, I could go 1:30s with my fins maybe, not without! I don't generally enjoy short rest sets though. (I remember chuckling when Ian Smith mocked "short rest freaks" in one post.) I'm glad they're slightly out of vogue now for sprinters. Although I'm heading to my team practice tonight, so I'll probably get a bit of true aerobic work.