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The FAF AFAP Digest

Wed., Sept. 28

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by , September 28th, 2011 at 08:09 PM (972 Views)
Swim/SCY/Solo:

Warm up:

600 various
6 x 50 fly drills
6 x 25 shooters
4 x 25 scull
4 x 25 burst + cruise

Main Sets:

6 x broken 100s + 150 EZ @ 5:00
-- @ 100 race pace
-- broken at 25s for :15

1-3 backstroke, no fins
-- went 1:05s on all three
-- 16, 16, 16, 17 on the 25s
-- 14, 13, 13, 12 kicks off walls

4-6 fly w/fins
-- went :56 (too cautious), 52, high 51
-- splits: #4, all 14s; #5, all 13s, #6 12, 13, 13, 13
-- fly felt strong and smooth after weeks of feeling like crap

-- definitely gasping for breath at the end of all 6, but the backstroke 100s felt harder.

4 x 25 free w/parachute & paddles

100 EZ

Total: 2950


Bikram, 90 minutes

A very unusual occurrence -- Lil Fort got a ride both ways to swim practice with the 2 families we carpool with. So I am heading off to the 8:00 pm bikram class in 20 minutes.

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I slept terribly last night (thunderstorms and other issues) and my legs were somewhat tired from yesterday's kicking. So I did not have high hopes for this workout. Nonetheless, I was fairly pleased with the broken 100s and liked the set. Next time, I may bump the rest down @ the 25s down to :10.

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Categories
Swim Workouts , Yoga

Comments

  1. qbrain's Avatar
    Were you finishing to the feet on the broken backs? 51 on the fly, I think I need to keep practicing with my fins.
  2. The Fortress's Avatar
    Quote Originally Posted by qbrain
    Were you finishing to the feet on the broken backs? 51 on the fly, I think I need to keep practicing with my fins.
    No, wasn't. Probably should have, as Chris suggested to chowmi. (If I had, the 1:05s would have been very fast.)

    51 is good for 100 pace. Pretty sure I recall going a 49 AFAP broken 100 fly. Fins can really help smooth out the stroke as well.
  3. aquageek's Avatar
    We do our broken 100s as 25, R10, 50, R10, 25. Hurts good.
  4. The Fortress's Avatar
    Quote Originally Posted by aquageek
    We do our broken 100s as 25, R10, 50, R10, 25. Hurts good.
    Yeah, that's a real killer. I like the idea of the 50 being in the middle. Other ones I have done are 50, rest 15, 75 rest 15, kick last 25 -- all out.