The FAF AFAP Digest

Finally got around to doing some aerobic work today. Good thing too. I needed something not too difficult as my mind is off on a frolic and banter with xmas looming.

Warm up:

700 variety swim and kick

Aerobic Sets:

30 x 50, done as:
1-10, backstroke (good technique) on :50
11-20, dolphin kick with MF on :40
21-30, freestyle (work on DPS) on :45
(extra 30 seconds rest between each 10)

50 EZ

16 x 25, alternate EZ speed fly and EZ

50 EZ

Lactate Set:

5 x 50 dolphin kick on back with MF on 1:30 (went around 24.5ish)

200 C/D

Total: 3150