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The FAF AFAP Digest

Wed., Jan. 26

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5 Comments
by
USMS MemberThe Fortress
, January 26th, 2011 at 06:37 PM (2419 Views)
Swim/SCY/Solo:

Warm up:

725 various

8 x 50 @ 1:00
4 free, 4 backstroke kick

50 EZ

4 x 25, power kick to 15 & cruise in

50 EZ

Speed Work:

3 x 100 AFAP w/fins + 150 EZ @ 7:00
--broken at 50 & 75 by 15-17 seconds
--I prefer to leave on an even interval

#1 = backstroke (16 seconds rest)
50 = 24
100 = 1:23-32 = 51

#2 = fly (16 & 17 seconds rest)
50 = 24
100 = 1:22-33 = 49

#3 = backstroke kick (15 & 17 seconds rest)
50 = 25
100 = 1:23-32 = 51
-- couldn't stay under as much as I wanted on this one. lactate setting in.

100 EZ

1 x 50 fly AFAP (25)(tired)

225 EZ

Total: 2450

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Ouch! Those broken 100s hurt. The fly was very fast for me. Typically, my backstroke is faster in practice (faster underwaters on backstroke).

School was cancelled today. Maybe a 1/2 inch of snow this am, but now it's coming down pretty heavily. Glad I went to yoga last night, as I definitely won't be going anywhere tonight. I'm sure school will be cancelled again tomorrow. I'm just hoping I can get to the gym at some point in the afternoon when the main roads are plowed.

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Updated February 1st, 2011 at 08:26 PM by The Fortress

Categories
Swim Workouts , Test Sets

Comments

  1. Chris Stevenson's Avatar
    Nice job on your speed sets.
  2. The Fortress's Avatar
    Quote Originally Posted by Chris Stevenson
    Nice job on your speed sets.
    Thx Chris. Not compared to what you get up to, but I was toast from the absolute AFAP nature.
  3. Chris Stevenson's Avatar
    As Mark would say, "I don't care who you are, those are hard!"
  4. Bobinator's Avatar
    Dazzling workout Fort!

    Good luck with your snow! I remember the pics of your shoveling out last year!
    I wish I could get a snow day tomorrow, I'd sleep and veg all day!!!!
  5. The Fortress's Avatar
    Quote Originally Posted by Bobinator
    Dazzling workout Fort!

    Good luck with your snow! I remember the pics of your shoveling out last year!
    I wish I could get a snow day tomorrow, I'd sleep and veg all day!!!!
    Thx Bob!

    We did have a ton of snow last year. My kids didn't go to school for almost 2 weeks. It looks like we got 5-6, but other places close by got 10. I did sleep in this am. Wonderful stuff sleeping in.