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Mon Feb 1

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by , February 1st, 2016 at 07:40 PM (2212 Views)
Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
100 single arm fly
5 x (50 double shooters w/open turn + 50 EZ)
50 EZ

Main sets:

modified USRPT set with built in misses:
28 x 25 fly w/fins done as:
16 x 25 fly @ 100 pace @ :45
:45 rest
8 x 25 fly @ 100 pace @ :45
:45 rest
4 x 25 fly @ 100 pace @ :45

250 EZ

core set: 5 x 100 dolphin kick on back with fins and pull buoy @ 2:00
-- this is pretty tough on the lower back, buoy makes it harder
125 EZ

8 x SDK w/bungee cord tied to block, kick out to resistance and then do 15 fast kicks (counting this as 300)
175 EZ

Total: 3400


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Another day, another workout. But my fly actually felt pretty good. I realize I have to do fly when I swim solo. It's way too crowded and wavy to do it at Pitt.

The medial epicondyle area of my right elbow has been bothering me for a week or so. New area of pain for me. I may have to skip upper body weights tomorrow or take it easy.

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Updated February 1st, 2016 at 10:31 PM by The Fortress

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Comments

  1. joel schmaltz's Avatar
    Ouch! My shoulders hurt just reading this. I've never tried kicking with both fins and a bouy. I need to give it a try.
    Nice job!
  2. The Fortress's Avatar
    Quote Originally Posted by joel schmaltz
    Ouch! My shoulders hurt just reading this. I've never tried kicking with both fins and a bouy. I need to give it a try.
    Nice job!
    Well, I was doing the fly with fins, which de-weights the shoulders. I would never attempt that set without them!

    Plus, my 100 pace fly tends to be 7 kicks + 4 strokes per length. So not a ridiculous # of strokes altogether.