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The FAF AFAP Digest

Tues, Thurs, June 14, 16

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Swim/SCY/Solo @ Wilmington Y

300 various
5 x (25 scull + 25 free w/paddles)
50 EZ

8 x 25 power kick to 15 m @ :45
50 EZ
8 x 25 burst + cruise @ :50-1:00
50 EZ
8 x 25 power kick to 15 m @ :45
50 EZ
8 x 25 burst + cruise @ 1:00
50 EZ
8 x 25 power kick to 15 m @ :45
200 EZ

2 rounds:
10 x 25 @ 100 pace
150 EZ


Total: 2800



--Tried to swim on Wednesday, but there were thunderstorms in the afternoon, which closed the pool.



Thursday: Swim/SCY/Solo @ Wilmington Y

Warm up:


500 various
100 scull
8 x 50 free w/paddles @ 200 pace @ 1:00
150 EZ

Main sets:

5 x (25 AFAP + 75 EZ) @ 3:00
100 EZ

6 x (broken 50s fast + 100 EZ)
-- break for :10
extra 100 EZ at end

6 rounds w/fins:
1 x 50 free w/paddles @ 100-20 pace @ 1:00
1 x 50 kick @ 200 pace @ 1:00
1 x 50 EZ @ 1:15

100 EZ

Total: 3650


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


Having a fantastic time at the beach. Managed to drag myself away this am for a longish workout today, but had sunshine all afternoon afterward. Cocktail time!

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Updated June 16th, 2016 at 08:43 PM by The Fortress

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Swim Workouts

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