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The FAF AFAP Digest

Fri-Sat Jan 1-2

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Friday: Drylands: mini core

Saxon side bends, 10 x 2 x 15
power wheel standing roll outs, 8
TRX forward & backs with forearms on bosu, 2 x 25
TRX pendulums, 2 x 25
TRX saw pikes, 2 x 15
supine flutter kicks on bosu, 100
supine bench press w/DBs on bosu with straight raised legs, 20 x 2 x 15

3 miles on treadmill



Saturday: Swim/SCY/Solo @ Sewy

Warm up:


500 various
100 scull
8 x 25 shooters w/fins
100 EZ

Main sets:

4 x 25 burst + cruise @ 1:00, 50 EZ

6 x (25 AFAP + 75 EZ) @ 3:00-3:30
100 EZ

fast broken 100 IM, :15 rest @ 50
150 EZ

broken 100 fly w/fins, :10 rest per 25
-- this was awful, couldn't really do the last 25
100 EZ

2 x
10 x 25 fly w/fins @ 100 pace @ :45
50 EZ

100 EZ

10 x 25 flutter kick, hold best average @ 1:00
200 EZ

Total: 3350



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Whew, I'm tired from that effort. I am definitely not in fly shape. If I can't do a broken 100 with fins (though I was tired), it's tough to see how I could do it that well in a meet even in SCY. I can't seem to stay UW in a 100 as long as I used to ... I think I'd have to work on breathing every stroke, which I'm not sure is the best fit with my stroke. Something to mull over.

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Comments

  1. StewartACarroll's Avatar
    I would not read too much into one practice especially when your tired and have been training hard. I would imagine you could do an awesome 100 fly if you continue to train for it. From my experience it's not an event you can just show up and swim well
  2. The Fortress's Avatar
    Quote Originally Posted by StewartACarroll
    I would not read too much into one practice especially when your tired and have been training hard. I would imagine you could do an awesome 100 fly if you continue to train for it. From my experience it's not an event you can just show up and swim well
    My past efforts to "train" for he 100 fly have always resulted in shoulder pain. That's the reason I use fins so much when I swim fly. I have faked a couple 100 flys in the past with a lot of kicking. But my lungs aren't cooperating -- could be the asthma ... It's a bit sad though, 100 fly used to be my best event.