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The FAF AFAP Digest

Mon Dec 29

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by , December 28th, 2015 at 06:24 PM (1394 Views)
Swim/LCM @ Pitt

Warm up:


500 (did 400)
8 x 50 kick w/fins @ 1:10
-- some easy, some 25-35m shooters, some burst + cruise
50 EZ

Main sets:

4 x 100 free w/paddles with some breathing pattern @ 1:45
-- I did 4 x 50 free w/paddles @ 1:45
odds = free @ 200 pace
evens = free @ 100 pace
50 EZ

6 x 50 power kick + cruise w/fins @ 1:00
-- I did 4, interval was too hard, and then a 50 EZ

5 x 100 free with some breathing pattern @ 1:40
-- No, I did 6 x 50 @ 1:40
odds = fly with fins @ 100 pace (28s, maybe a tad fast for 100 pace)
evens = EZ
50 EZ

5 x 100, 8 SDK off each wall then build each 50 @ 1:40
-- I couldn't even do this in short course, much less long course ...
-- I did 6 x 50 @ 1:40
odds = breast w/fins (33s)
evens = EZ
50 EZ

6 x 150 done as: :30 AFAP kick, cruise to wall and then 100 EZ @ 4:30
-- I only did a 50 EZ
-- This was the same set that I did yesterday ... ouch
-- Did backstroke kick, got about 8 meters or so from the wall

4 x 50 SDK as far as possible w/fins @ 1:30
-- No, I was toast and skipped this set
200 EZ

Total: 2850 m


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The intervals were way too hard for me today -- distance day -- but it seemed to work well to chop most distances in half. I still feel like it was a hard workout with 8 x 50s @ 100 pace (collectively) and 6 x :30 AFAP kick. I'll probably have to do some sort of recovery workout tomorrow.

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Swim Workouts

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