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The FAF AFAP Digest

Thur-Fri, Oct 5-6

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Thursday:


Did 2600 almost all easy in the pool and was on the treadmill.


Friday: Swim/SCY @ Pitt

Warm up:

400 various
6 x 50, did them 15m UW each length @ 1:00
8 x 25 @ :45, did some burst SDKs
50 EZ

Main sets:

8 x 25 sprint @ 1:00 (did 100 pace)
50 EZ

4 rounds:
1 x 50 kick AFAP @ 1:30
1 x 50 EZ @ 1:30
-- I couldn't do this set even 100% healthy and in shape ... not enough rest
-- so I did the kicks 100ish pace
-- 3 = 35s (back kick), 1 w/fins = 24

8 x 25 sprint @ :50 (did 100 pace)
50 EZ

2 x (50 AFAP kick + 50 EZ @ 1:30
-- cruised all 4 50s, really needed a break

8 x 25 sprint @ :40 (did 5 @ 100 pace and cruised 3, getting tired)
50 EZ

2 x (50 AFAP kick + 50 EZ) @ 1:30
-- did 1 fast flutter kick with fins (26) and cruised the last 3

4 x 25 sprint @ :30
-- did this as a broken IM @ 100 pace
50 EZ

1 x 50 AFAP kick - no, was toast
100 EZ

Total: 2700


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Well, that was a beat down of a sprint conditioning workout ... at least for me! That middle set of 4 rounds of fast kicking really zapped me. But I think 35s are decent times for a 50 kick right now. I swam the 8 x 25 set right after pretty well, but then I was dead the rest of the workout and muddled through. Still, on the whole, my 100 pace times were the fastest they've been since I got back in the pool. Coach Bill said he thinks I'm improving every workout.

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Swim Workouts

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