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The FAF AFAP Digest

Wed Jan 13

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by , January 14th, 2016 at 10:48 AM (1015 Views)

Swim/SCY @ Pitt

Warm up:


350 (did 250)
3 x 100 kick w/fins, work SDKs @ 1:45
3 x 100 free w/paddles @ 1:45 (there was a breathing pattern, but I never do that)
50 EZ

Main sets:

6 x 25 power kick @ :45

8 x 25 breast drills @ :45
8 x 25 fly drills (did single arm working on low recovery) @ :45
50 EZ

4 rounds:

assigned:
2 x 125 IM switch @ 2:15
2 x 25 fast power kicks @ :45
extra :30 rest
did (w/fins):
2 x 75
1 = fast fly/back/breast (:44-45) @ 2:15
2 = cruisey backstroke kick, UW 12.5+ each length (:43-45) @ 2:15
1 x 25 fast shooter (9 highs) @ :45
1 x 25 EZ

100 EZ

16 x 25 burst + cruise @ :45 (cruised a couple in the middle)
200 EZ

Total: 2800


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With the temperature drops we've had, it was really chilly on deck last night. It was also crowded and the pool felt very wavy, especially when people were swimming fly. Fortunately, it was not one of Bill's super hard workouts. Much more manageable for me. Off to Sewy in a bit.

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Swim Workouts

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