The FAF AFAP Digest

Friday, Dec. 26

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4 Comments

, December 26th, 2008 at 04:01 PM (1179 Views)

Back in the pool. Don't intend to take 4 consecutive days off again! Just felt OK, continued with some basic aerobic work.

Warm up:

700 variety swim/kick

5 x 100 fly drill on 2:00

Aerobic Set:
(Stole this one from Ande's blog. Thanks Ande!)

30 x 50:

1 kick on 1:10 / 1 drill on 1:10 / 1 back on 1:10
2 kick on 1:00 / 2 drill on 1:00 / 2 back on 1:00
3 kick on 0:55 / 3 drill on 1:00 / 3 back on 0:55
4 kick on 0:50 / 4 drill on 1:00 / 4 back on 0:50

50 EZ

Kick Set: Kick Mountain Redux

1 x 50 on :45
1 x 100 on 1:30
1 x 150 on 2:05
1 x 200 on 3:00
1 x 300, 15 RI
1 x 200 on 3:00
1 x 150 on 2:05
1 x 100 on 1:30
1 x 50 on :45

(all with MF, up the mountain with board, down dolphin kicking on back)

100 EZ

Total: 4150

10 minutes in hotub

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Comments

SwimStud - December 26th, 2008 06:35 PM
Wow that 10 minutes in hottub must be the hardest set of the whole workout!
The Fortress - December 26th, 2008 08:21 PM
hahaha

Actually the workout seemed pretty easy since I didn't do any AFAP or fast stuff. That's so much harder.
aztimm - December 27th, 2008 11:54 PM
I'm sure you said somewhere which monofin you have, but could you tell me again? I'm thinking of adding some toys for my swims on my own.... Kicking sounds like a good thing after killing my upper body with weights.

Amazon has a 4 Monofins available: amazon_monofins
The Fortress - December 28th, 2008 11:05 AM
Hey Tim,

I use the finish shooter monofin, which is primarily designed for kicking and streamlining. The other ones are probably better for swimming fly. Using the MF is definitely like a weight workout. Just kills the legs and core. Start slowly, as it can be hard on the ankles.