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The FAF AFAP Digest

Wed-Thur, Sept 14-15

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by , September 15th, 2016 at 04:44 PM (540 Views)

Wednesday: Swim/SCY @ Pitt

It was breaststroke night at Pitt. I did some of it bc it doesn't seem to hurt my shoulder much, but had to modify quite a bit.

Warm up:

400 various
6 x 50, 15m UW SDK @ 1:10
6 x 50 breast-free
50 EZ

Main sets:

2 rounds:
1 x 200, breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast, 1 x 100 EZ
I did:
Rd 1: 8 x 25 burst dolphin kick, 1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ
Rd 2: 8 x 25 power kick to 15m @ 100 pace,1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ

4 x 100 IM @ 1:55
-- I did moderate backstroke kick w/fins, went 1:03-4.
100 EZ

6 x 25 breast flutter w/fins @ :40
50 EZ

2 rounds:
1 x 100 breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast breast, 1 x 100 EZ
I did:
50 breast fast @ 100 pace + 50 EZ, 4 x 25 EZ back kick, 1 x 50 fast breast @ 100 pace, 1 x 150 EZ

Total: 3300



Thursday: Swim/SCY/Solo

600 various
100 scull
8 x 25 breast kick w/buoy @ :45
8 x 25 breast w/narrow kick @ 100ish pace @ :45
100 EZ
10 x (25 AFAP kick + 75 EZ)
100 EZ

Total: 2300



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Shoulder still sore, so more breaststroke and kicking. Another visit to the cryosauna tomorrow. Haven't seen my chiro yet, but prolly should. I keep hoping the pain will go away quickly with all the babying. But these sorts of things never seen to subside as quickly as they appear ...

Going to do some rehab exercises and then off to open house at Lil Fort's school tonight.

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Swim Workouts

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