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The FAF AFAP Digest

Oct. 1

Rating: 2 votes, 5.00 average.
12 Comments
by
USMS MemberThe Fortress
, October 6th, 2008 at 07:08 PM (7505 Views)
80 minutes at the gym in the morning doing lights weights, core and RC work.

Afternoon swim:

I modified one of SwimStud's fav ladder sets to include more kicking and drills:

600 warm up
200 drill
Main set = 3 x (200 kick, 200 swim, 2 x 100, 4 x 50, 8 x 25, 50 EZ). I did it like this:

#1

200 dolphin kick on back with MF on 3:00 (went 2:20)
200 free smooth on 3:00
2 x 100 dolphin kick with MF with board on 1:30 (went 1:05ish)
4 x 50 single arm fly drill with MF on 1:00
8 x 25 fast flutter kick with board (ouch!)
50 EZ

#2

200 dolphin kick on back with MF on 3:00 (went 2:20)
200 free smooth on 3:00
2 x 100 single arm fly drill on 1:45
4 x 50 IM order (fly-back, back-breast, breast-free, free-fly) on 1:00
8 x 25 fast flutter kick with board (ouch!)
50 EZ

#3

200 dolphin kick on back with MF on 3:00 (went 2:20ish)
200 free smooth on 3:00
2 x 100 kick with board and MF on 1:30 (went 1:05ish)
4 x 50 roll backstroke drill on :50
8 x 25, alternate EZ and AFAP free
50 EZ

200 C/D

Total: 4100

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Updated October 7th, 2008 at 04:35 PM by The Fortress

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Comments

  1. gigi's Avatar
    NIce practice, I just may use this as my year-ender on Friday.

    This post had 918 views just now (9am) - how is that even possible!? I'm tempted to view it 82 more times to bring the total views up to an even 1000.
  2. gigi's Avatar
    haha - I just realized that this was an ancient post - I must have hit "best entries" instead of "recent entries" when I was browsing around...
  3. vimier's Avatar
    Nice practice. I'm just getting back into my season after some time off. I think I will give this workout a go some time in the near future. Thanks.
  4. The Fortress's Avatar
    Glad you liked it, Vimier. The blogs are a fantastic source of workouts.
  5. shyswimmer's Avatar
    This was one of the best workouts I have ever done. I was not able to complete it but I'll be using this as a goal. Thanks TF
  6. The Fortress's Avatar
    Quote Originally Posted by shyswimmer
    This was one of the best workouts I have ever done. I was not able to complete it but I'll be using this as a goal. Thanks TF
    Great to hear! And now you've got me thinking that I should do it again.
  7. Firefox's Avatar
    Thanks for posting the workouts. I have been enjoying them. Are your workout leading up to Nationals? Is there philosophy you use for your weekly workouts? What would you recommend as a taper for a sprinter? We are already sprinting in almost every workout ? Much appreciated.
  8. The Fortress's Avatar
    Quote Originally Posted by Matthew Gordon
    Thanks for posting the workouts. I have been enjoying them. Are your workout leading up to Nationals? Is there philosophy you use for your weekly workouts? What would you recommend as a taper for a sprinter? We are already sprinting in almost every workout ? Much appreciated.
    Wow, you just commented on a workout from 5 years ago!

    I'm actually not going to Nationals this year -- too far, outside, etc.

    I really just try to get in 4 good speed workouts and 1 recovery workout per week. I do a 3 week taper heading into a focus meet. You can read about my thoughts on tapering in the HIT forum from 2012 or 2013. I've posted articles on tapering there too.
  9. Firefox's Avatar
    Do your weekly workouts still follow what is outlined;
    http://forums.usms.org/showthread.ph...nsity-Training! ?

    Also will you be providing a taper workouts in April for National in May?
  10. The Fortress's Avatar
    Quote Originally Posted by Matthew Gordon
    Do your weekly workouts still follow what is outlined;
    http://forums.usms.org/showthread.ph...nsity-Training! ?

    Also will you be providing a taper workouts in April for National in May?
    Pretty much, though I don't really do much, if any, aerobic work.

    You can refer to my taper workouts in the HIT forum from 2012-2013. I'm not the HIT coach anymore, so won't be posting anything in the workout section. And I'm not going to Nationals this year. This blog contains just my personal workouts.
    Updated February 7th, 2014 at 12:23 PM by The Fortress
  11. chowmi's Avatar
    I like this set to do on my own. I'd probably 1/2 everything, and only warm up 200 or 400 then get into it to cut down on yardage but also to keep it pretty short.
  12. jessicarlondon's Avatar
    I love this set! I am recovering from shoulder surgery, but will throw this in the mix when I'm training fly again. Thanks for sharing!