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The FAF AFAP Digest

Fri-Sun, April 27-29

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Friday night: Swim/SCY @ Sewickley


Warm up:

500 various
8 x 50 free w/paddles @ :50

Main sets:

6 x 100 free @ 1:30, first and last 25 fast
-- I cruised these and did the odds kick

8 x 50 w/fins @ :55
-- I did them 25 shooter + 25 EZ

8 x 50, 25 fast + 25 EZ

4 x 50 fast from the blocks
NO! I don't even like diving off the blocks at Sewy ...
Instead, I did 16 x 25 @ 100 pace @ :45

100 EZ

Total: 2800



Saturday:

11 miles on the treadmill


Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
8 x 25 shooters @ :40
50 EZ

Main sets:

2 rounds with fins:

4 x 25 IM order @ 100 pace @ :40
4 x 25 flutter kick @ 100 pace @ :40
4 x 50 back kick, UW 15 m each length @ 1:00
1 x 50 EZ @ 1:00
4 x 100 free w/paddles, descend (R1 @ 1:50, R2 @ 2:00)
4 x 25 flutter kick @ 100 pace @ :40
1 x 200 EZ

Total: 3150


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I was super tired after yesterday's effort on the treadmill ... Wasn't sure I could do a meaningful swim today. But the legs held up reasonably well. I went straight to the pool from brunch with no workout in mind. I think I need to consult my old HIT workouts and arm myself with some decent sets to do, since I'm not laser focused on sprinting right now.

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Categories
Swim Workouts

Comments

  1. shera's Avatar
    Hello, These look like really good workouts. If you have a moment, I'd appreciate if you could answer a couple of questions. Can you tell me what are "shooters" (in the context of swimming not happy hour, lol). And the 100 scull - are you doing any kind of kick, for example some light dolphin kicking to add a bit of rhythm to the sculling, or is it pure sculling without kick? Thanks!
  2. The Fortress's Avatar
    Quote Originally Posted by shera
    Hello, These look like really good workouts. If you have a moment, I'd appreciate if you could answer a couple of questions. Can you tell me what are "shooters" (in the context of swimming not happy hour, lol). And the 100 scull - are you doing any kind of kick, for example some light dolphin kicking to add a bit of rhythm to the sculling, or is it pure sculling without kick? Thanks!
    Hi Shera.

    A "shooter" is a 25 all underwater streamline dolphin kicking.

    When I scull, I use small paddles and do not kick at all. You're trying to get a feel for the catch.
  3. shera's Avatar
    Thanks! I will give the shooters a try!