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The FAF AFAP Digest

Wed Jan 7

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Swim/SCY @ Pitt

Warm up:


450 (did 300)
4 x 100 kick @ 2:10 (2 back, 2 breast)
-- this is too much kicking for me for warm up ... and perhaps unnecessarily tiring
50 EZ

3 x (4 x 25 @ :30) w/various breathing patterns
-- I did 2 x (4 x 25 @ :30, 1 breath free w/paddles)

Main sets:

4 x 50 w/fins @ 1:15
-- done as 25 shooter + :5 rest + 25 power kick
50 EZ

assigned:
2 rounds:
1 x 200, 8 SDKs per length @ 3:30
1 x 200, 8 SDKs per length @ 3:45, break :5 @ 50s
1 x 200, 8 SDKs per length @ 4:00, break :5 @ 25s
1 x 100 fast @ 90%
1 x 100 EZ

You might think that I would like that set. No. I see no need to do 200s and 8 SDKs per length on a 200 is way too much in practice or in a race. So I did the set thusly:

R1:
1 x 50 breast @ 100 pace (37) + 1 x 50 EZ @ 3:30
1 x 50 breast @ 100 pace (38) + 1 x 50 EZ @ 3:45
1 x 50 breast @ 100 pace (37) + 1 x 50 EZ @ 4:00
1 x 100 breast w/fins fast @ 90% (1:05)
1 x 100 EZ
R2:
1 x 50 dolphin kick w/board & fins @ 100 pace (26) + 1 x 50 EZ @ 3:30
1 x 50 dolphin kick w/board & fins @ 100 pace (26) + 1 x 50 EZ @ 3:45
1 x 50 dolphin kick w/board & fins @ 100 pace (26) + 1 x 50 EZ @ 4:00
1 x 100 smooth free
1 x 100 EZ

2 x (6 x 25 AFAP kick) @ :50 + 100 EZ
I pushed off doing backstroke kick on the first one and immediately cramped, so skipped the first two and switched to breast dolphin and did:

4 x 25 AFAP breast dolphin @ :50 (15s)
1 x 100 EZ
4 x 25 AFAP breast dolphin @ 1:00 (14, 15 lows)
1 x 100 EZ
2 x 25 AFAP flutter kick w/fins @ 1:00 (10s)
1 x 100 EZ

Total: 3000


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I was really tired after this effort. Being tired seems to be a constant theme in my blog as of late. Looking back, I've done many hard swim (and lifting) workouts and virtually no recovery swims since NE Champs -- though I have taken some days off. I probably need a massage. I had planned to lift today, but I think I'll do a recovery/hypoxic type swim instead.

It is ridiculous how much faster my breaststroke is when I use a dolphin kick ... Timing is better too.

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Swim Workouts

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