The FAF AFAP Digest

Monday: Swim/SXCY @ LA Fitness

I felt like hell. Just did 2200 all easy


Tuesday: Swim/SCY/Solo @ LA Fitness

Stiff felt sore and tired from the hard weekends over the weekend. So I stuck with 100 pace work.

Warm up:

600 various
100 scull
100 caterpillar fly drill
50 EZ
1 x 50 burst + cruise

20 x 25 IM order @ :40 @ 100 pace
200 EZ

20 x 25 breast @ :40 @ 100 pace
200 EZ

20 x 25 dolphin kick @ :40 @ 100 pace
200 EZ

Total: 3000




Wednesday: Swim/SCY @ Pitt

Warm Up:

400 various
8 x 50 drilly kicky things @ 1:10
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

8 x 50 IM order, build @ 1:00
1 x 50 EZ @ 2:00
4 x 25 fly w/fins fast @ :45 (10, 10, 10, 11)
1 x 50 EZ @ 2:00
1 x 100 fly or IM fast (skipped it, dead from the fast flys) @ 2:00
1 x 50 EZ @ 2:00

8 x 50 IM order build @ 1:00
1 x 50 EZ @ 2:00
4 x 25 fast back w/fins @ :45 (kicked it, did all 10s)
1 x 50 EZ @ 2:00
1 x 100 fast back or IM @ 2:00 (cruised a 50) @ 2:00
1 x 50 EZ @ 2:00

8 x 50 IM order build @ 1:00
1 x 50 EZ @ 2:00
4 x 25 fast breast w/fins @ :45 (12, 13, 12, 13)
1 x 50 EZ @ 2:00
1 x 100 EZ (cruised it)
1 x 100 EZ

Total: 3200


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I wasn't sure what to do with the three rounds of 8 x 50 IM ... I didn't want to just cruise all of them but the interval was kinda tough for stroke work. I used fins and did # 1, 3 and 6 @ 100 pace each round and cruised the others. After the four fast 25s, I was dead and in no shape to do the fast 100s assigned. Drop dead sprinters need rest! Anyway, between the 9 x 50 @ 100 pace and the 12 x 25 fast, I felt like I got a plenty hard workout.

I am heading to Canada today for a wedding, so will be out of the water for a few days.


Add on:

Thursday

6 miles on the treadmill
1000 EZ