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The FAF AFAP Digest

Friday & Sunday, May 4-6

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Friday: Swim/LCM @ Pitt

Warm up:

400 choice
12 x 50 @ 1:00, KDS by 50
8 x 50 @ 1:10, no fins
8 x 50 burst + cruise w/fins @ 1:00
— skipped a couple of these to get out and use my inhaler

Main sets:

2 rounds:
1 x 50 kick AFAP @ 1:00
1 x 100 EZ @ 2:30
1 x 100 AFAP, no I cruised this
1 x 100 EZ @ 3:30
1 x 50 kick AFAP @ 1:00
1 x 100 EZ @ 2:30
1 x 100, 2nd 50 fast @ 2:00
1 x 100 EZ @ 3:30

— I didn’t do very well with this set. I think warm up was too long and arduous. Swimming 100 long course felt like open water swimming. On the EZ 100s, I did 2/3 of them as turn around 50s. I worked the fast 50s. Did 3 back kick, going 28s, and a breast 32 (with fins).


Saturday: off


Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
4 x 50 w/paddles, 25 scull + 25 torque drill
4 x 25 shooters @ :40
5 x 30m, burst 15 m from the blocks, cruise back

Main sets:

5 rounds:
25 shooter + :15 seconds fast VK + :5 rest + 12.5 UW SDK + 12.5 sprint to the wall + 50 EZ
note: this was not easy ...

4 rounds:
4 x 50 free w/paddles @ 200 pace
:30 rest
4 x 25 @ 100 pace @ :40, IM order by round
1 x 50 fast kick @ 100 pace, IM order by round
1 x 100 EZ

Total: 3250


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I came armed with a couple of my old HIT sets so that I didn’t bore myself to death. Couldn’t find them on the website; had to google. Had a lovely weekend, but am a bit peeved our WiFi is out. Verizon repairman here.

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Swim Workouts

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