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The FAF AFAP Digest

Fri-Sat, Oct. 13-14

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Friday: Swim/SCY @ Pitt


I did 7 miles on the treadmill during the day. Was worried I'd be tired at practice, but the legs held up.

Warm up:

500 various
50 scull

4 x 200 with some weird breathing pattern
-- I alternated free and kick
-- a 200 seemed really long on the arms

6 x 50, work SDK @ 1:00
50 EZ

Main sets:

4 rounds:
4 x 25 @ :45, extra :30
-- there was a pattern, but I did them all Im order @ 100 pace
50 EZ

4 rounds:

8 x 25 sprint @ :50
100 EZ
-- I did them with fins: back (12s), fly (12s), breast (13s), and back kick (11s) @ 100 pace
-- I was surprised I could make 8 x 25 fly, but the interval was generous
-- I was also pretty shocked that I could hold 11s on the back kick after all that 100 pace work

1 x 50 @ 100 pace
1 x 50 EZ
1 x 50 fast
1 x 150 EZ

-- No, I was beat so just cruised 300 more all EZ

Total: 3800


Saturday:

10 mile hike in Frick park


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I was really beat after Friday's practice, even though it was mostly 25s. When you do 48 of them @ 100 pace, that's tiring. I'm going to head to BP later today.

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Swim Workouts

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