The FAF AFAP Digest

Swim/SCY/Solo

Warm up:

350 various
150 done as 25 scull + 25 free w/paddles
3 x 50 single arm fly

6 x 50 kick @ 1:10
-- did backstroke
-- got kicked really hard in the rib cage by a breaststroke kick, ouch!
50 EZ

Main sets:

6 x 50, SDK to flags each length @ 1:15
100 EZ

8 x 50 of something
-- I did 8 x 25 back @ 100 pace @ :45 (15-16)
150 EZ

6 x 50 kick w/fins @ :55
-- I did 4 x @ 200 pace, 1 R+EZ, 1 fast
100 EZ

6 x 50 of something
-- I did 6 x 25 breast AFAP/BA @ 1:00
100 EZ

5 x 50 kick w/fins @ :50
-- 3 @ 200 pace, 1 EZ, 1 fast
100 EZ

4 x 50 hypoxic @ 1:05
100 EZ

4 x 50 kick w/fins @ :45
-- I did 4 x 50 @ 1:00
-- 2 @ 200 pace, 1 EZ, 1 fast
100 EZ

Total: 3500 (not sure I added right)


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Swam at Pitt last night. Still feeling pretty lackluster. But I am hitting the road for the beach in a few minutes and sunshine would be therapeutic. Hoping for good weather!