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The FAF AFAP Digest

Wed Dec 23

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by , December 24th, 2015 at 09:49 AM (1366 Views)
Swim/LCM @ Pitt

Warm up:

500 (did 400)
8 x 50 kick @ 1:15
-- I did 4 regular backstroke, 4 burst+ cruise
-- long course kicking is so tedious
6 x 50 w/fins @ 1:20
-- SDK as afar as you can and then cruise
1 x 100 EZ

Main sets:

16 x 50 (4 fly, 4 back, 4 breast, 4 free w/some instructions) @ 1:20
-- Did the first 12 as odds = 100 pace, evens = EZ, which wasn't that easy on this interval
-- the last 4 I did free w/paddles @ 200 pace
1 x 100 EZ

3 x 200 IM or stroke @ 3:45
No! I did 3 x 100 backstroke kick w/fins
1 = I tried to do 100 fast, but had a terrible calf cramp on the turn so cruised second 50
2 = all EZ
3 = another try at 100 fast. got another calf cramp on the turn, but in a rare instance of non diva like behavior, I tried to finish. Limped in at 1:08
1 x 150 EZ

4 x 25 AFAP + 25 EZ @ 2:00
-- did flutter kick w/board & fins
-- was worried that if I took the fins off, the cramps would get worse, which has happened
-- went 12s on the 25s (there's a rope right at the halfway mark)
1 x 200 EZ

Total: 2950 m


~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Long course is just too ... long. Something felt off with the air/water last night. One of my dr lane mates said his lungs felt odd too. My "SDK as far as possible" were not very impressive. In general, though, I think I need to do more hypoxic work going forward.

My son is dragging me to the gym this am. But I'm feeling pretty beat at the moment ...

Happy holidays everyone!

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Swim Workouts

Comments

  1. Karl_S's Avatar
    Fort: In your opinion, is it better to do extremely fast efforts (25 fast + 75 float, or 50 fast + 150 float) after a complete day off, or is it better to have done a swim workout the day before, but perhaps a non-HIT workout, maybe something with an aerobic (horrors I know) or technique focus?
  2. The Fortress's Avatar
    Quote Originally Posted by Karl_S
    Fort: In your opinion, is it better to do extremely fast efforts (25 fast + 75 float, or 50 fast + 150 float) after a complete day off, or is it better to have done a swim workout the day before, but perhaps a non-HIT workout, maybe something with an aerobic (horrors I know) or technique focus?
    I like to do the platinum speed work pretty rested. So I would not do an arduous conditioning or lactate tolerance workout the day before. (Rather, do that the day after.) You could probably get away with more mellow aerobic/technique workout the day before. Also, do the pure speed work first thing in the workout.