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The FAF AFAP Digest

Friday, June 15

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Swim/LCM @ Rockville w/Julie

Warm up/Transition:

400 various (Julie lapped me again)

8 x (50 kick + 50 swim or drill) @ short rest (!) Julie didn't even lap me on these!
-- 15-20 m UW on the kick

Speed Sets:

Julie's Ironman watch wasn't working and mine needs a new battery, so no times. Not really a big deal.

4 x 50
-- fast 25 UW + 25 easy backstroke kick

8 x 50
odds = fast @ 100 pace (2 back, 1 br, 1 free)
evens = EZ

4 x 50
odds = AFAP fly
evens = EZ
-- second one was slower; I didn't take enough rest and needed to do more than an EZ 50 inbetween these AFAP efforts
150 EZ

1 x 100 AFAP back
-- first length was pretty straight
-- second length I moved over to the left to avoid a noodler, but kept crashing my hand into the lane line and moving around
150 EZ

2 x 50 w/parachute
-- 1 br and 1 free
50 EZ

Total: 2550


++++++++++++++++++++++++++++

It was a gorgeous day to swim outside. Sunny, high 70s and the pool water was nicely chilly. There was even a brief Muppet sighting. That's a fair amount of long course sprinting, so I may be tired later, especially after yesterday's AFAP efforts. Probably won't do much this weekend except maybe a 30 minute recovery swim and some stretching. Lil Fort has the Potomac Valley USTAF Association Champs and a soccer tournament. Poor thing, she's a little nervous (for the former). Both her events area at 8:00 am Sat and Sun in Md.

May try to stretch and do RC later.

Awaiting the 100 back results from Worlds ... real time results seem behind. I am sighing, of course, that the 50 and 100 back were left for the end of the meet ...

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Updated June 15th, 2012 at 05:46 PM by The Fortress

Categories
Swim Workouts

Comments

  1. chowmi's Avatar
    This is so up my alley. I skippo'ed a bunch of workout today and got a decent 50 in at the end - but only 'cause I really "limited" my garbage yardage at the front.
  2. The Fortress's Avatar
    Quote Originally Posted by chowmi
    This is so up my alley. I skippo'ed a bunch of workout today and got a decent 50 in at the end - but only 'cause I really "limited" my garbage yardage at the front.
    Yep, hard aerobic will really fatigue the fast twitch muscles and kill the sprinting.

    I enjoy not having a pace clock there and hence no intervals sometimes.
  3. chowmi's Avatar
    I totally agree. I need to get out of this cow costume and into my superhero one!