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The FAF AFAP Digest

Tues-Wed Oct. 11-12

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by , October 13th, 2016 at 11:00 AM (1156 Views)
Tuesday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 50 burst + cruise @ 1:156
100 EZ

6 x (25 AFAP + 75 EZ)
100 EZ

2 rounds:
1 x 50 fly-back @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
1 x 50 breast-free @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
1 x 100 EZ

6 x 25 no breath free @ :45
50 EZ

Total: 2750



Wed: Swim/SCY @ Pitt

Warm up:

600 various (got in little early)
100 scull
8 x 50 various, I did 5 of them burst + cruise
6 x 25 shooters w/fins @ :45
50 EZ

Main sets:

2 x 200 IM @ 3:40
-- good grief, no. I did 2 x 100 hypoxic back kick w/fins, UW 15m each length + a 50 EZ after #2
4 x 50 fly-free w/fins @ 1:00 (I did the fly @ 100 pace)
8 x 25 fast fly w/fins @ :40 (I did it 100 pace, 12s)
1 x 100 EZ

2 x 200 IM or stroke @ 3:40 (did same as above)
4 x 50 breast-free @ 1:00 (cruised them, skipped one with a cramp)
8 x 25 fast breast (did breast dolphin, 16s, whip kick hurt toe)
1 x 100 EZ

2 x 200 IM or stroke @ 3:40 (did same as above)
4 x 50 back free (did back @ 100 pace) @ 1:00
8 x 25 fast back @ :45 (did 100 pace, 15-16s)
1 x 200 EZ

Total: 3600


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My toe was really throbbing after that workout and kept me up at night. This break seems more painful than the last one. I just hope it is better in two weeks. Off to the gym to try to find something to do that won't injure me or exacerbate injuries.

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Swim Workouts

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