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The FAF AFAP Digest

Wed July 20

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Swim/SCY @ Pitt

Warm up:


400 various
8 x 50, free 10 strokes no breath, then back @ :55
8 x 25 back drill @ :35
50 EZ

Main sets:

6 x 50 back kick w/fins, 8-10 SDK per length @ 1:00
50 EZ

6 x 100 back kick w/fins, 12.5-15m UW each length @ 2:00
-- we were supposed to swim these with several SDKs off the walls, but I wanted more hypoxic work
50 EZ

8 x 25 back sprint @ :50
-- I did these back, 15 m UW @ 100 pace (mostly 15 highs)
-- doing them @ :50 instead of :45 seemed easier. amazing what a different 5 seconds makes
100 EZ

3 x 100 IM @ 1:50
-- no, did 3 x 50 scull w/paddles
100 EZ

10 x 50 backstroke @ 1:00
-- was sick of back so did them alternating breast-free and kick
50 EZ

8 x 25 back sprint @ :50
-- skipped this, toe was sore
-- did 150 EZ

Total: 3300


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I cruised most of the workout, focusing on hypoxic work. My toe really hurt on some of the push offs even though I was trying to be careful. It actually feels better with fins on to protect and cushion it.

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Swim Workouts

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