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The FAF AFAP Digest

Monday, Feb. 20

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by , February 20th, 2012 at 05:08 PM (1108 Views)

Warm up:

600 various
8 x 25 shooters w/fins @ :35
8 x 25 free w/paddles, no breath @ :35
5 x 50 double torque drill w/paddles @ 1:15
50 EZ

Speed Sets:

8 x 25 burst to 15 m + cruise @ 1:00
-- 4 speed drills, 4 dolphin
50 EZ

Then I did a modified version of a speed set from workout #4 in the HIT forum: [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

4 x (5 x 50 w/fins) @ 1:30
-- 100 EZ between each round

1-5: free
5/7/9 strokes fast, fast 25 (10), fast 25 (10)
6-10: dolphin kick on back
8/10/12 kicks fast, fast 25 (9 flat), fast 25 (8 high)
11-15: breast
4/5/6 strokes fast, fast 25 (13 high), fast 25 (13 high)
16-20: dolphin kick on belly
10/12/14 kicks fast, fast 25 (9 high), fast 25 (9 high)

8 x 25 w/parachute @ 1:15
1-4: free w/paddles & chute
5-8: flutter kick w/board & chute -- these were ridiculously hard
100 EZ

Total: 3250

Stretching & Rehab Exercises, 45 minutes


Couldn't get to yoga today with it being a school holiday, but did get this speed workout in. It's very quiet in the house with Teen Fort in Boston today. Despite the fact that it's sunny and 50 there, highly unusual for Feb., she thinks it's "cold and ugly." She likely just knows that I love Boston, so has decided to take the opposite view. On a happier note, Mr. Fort has completely dropped the notion of an early April vacation. His training partner over dinner agreed with me that it was unworkable and unfair. Heehee.

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  1. aztimm's Avatar
    You kicked with the chute? Did you wear fins?

    I hope Paul doesn't look at your blog for any ideas
  2. The Fortress's Avatar
    Quote Originally Posted by aztimm
    You kicked with the chute? Did you wear fins?

    I hope Paul doesn't look at your blog for any ideas
    I did kick with fins. It's actually easier doing a shooter than using the darn kick board. I guess the board alters body position and it's just all legs then. It took me 23-24 seconds to a do a 25.

    Paul seems like he comes up with plenty of tortuous ideas all on his own.