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The FAF AFAP Digest

Mon-Wed, Nov. 13-15

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Monday: Swim/SCY/Solo @ Sewy


Warm up:

600 various
100 scull
100 caterpillar fly drill
4 x 25 shooters
50 EZ

Main sets:

4 x (broken 75s @ 100 pace @ :10 rest each 25 + 75 EZ)
100 EZ

20 x 25 IM order @ 100 pace @ :45
200 EZ

16 x 50 various @ :20 rest
100 EZ

Total: 3150


After a lot of traveling and four days in Quebec and out of the pool, I felt like absolute crap on Monday. Like I was swimming thru mud. The warm pool temps didn't help either.



Tuesday: Swim/SCY/Solo @ LA Fitness

Warm up:

600 various
100 scull
100 caterpillar fly drill
50 EZ

Main sets:

5 x 50 burst + cruise
50 EZ

9 x (25 AFAP + 75 EZ) @ 2:30-3:00
100 EZ

16 x 50 odds = cruise free, events = cruise back
50 EZ

Total: 3000



Wednesday: Swim/SCY @ Pitt

Some core and RC work in the afternoon with a few miles on the treadmill. Then went to Pitt and did:

Warm up:

450 various
8 x 50 IM order drill @ 1:05
8 x 25 shooters @ :40

Main sets:

3 rounds:

6 x 50 @ 1:00, odds = 35 m fast @ 1:00
-- I did #1 and #4 fast @ 100 pace and cruised the rest
1:00 rest
1 x 200 IM or stroke fast @ 3:30
-- NO! The first round I did a 100 IM fast and cruised a 100. The next two rounds I did 50 AFAP + 150 EZ
1 x 50 EZ @ 1:30
4 x 25, odds = AFAP @ :30, evens = EZ
1:00 rest
1 x 100 fast stroke or IM (skipped all of these and did a 100 EZ instead. just could not do this after the prior fast stuff.)
1 x 100 EZ @ 3:00

50 EZ

Total: 3650


Ah, the cool water at Pitt was such a relief after 2 days of hot water. Despite skipping the 100s at the end of the rounds, I felt like I got in plenty of sprint work. Did a :22 backstroke kick with fins on the last round. I'm feeling a bit beat up after 3 days in a row of race pace work. Will just go on the treadmill today and maybe do some stretching.

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Updated November 16th, 2017 at 12:33 PM by The Fortress

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Swim Workouts

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