The FAF AFAP Digest

Swim/SCY @ Pitt

Warm up:

500 various
6 x 50 kick w/fins, 15 m UW each length @ :55
6 x 50 kick no fins @ 1:10
50 EZ

Main sets:

8 x 50 pull w/paddles @ :45
-- no, I did 6 x 50 burst SDK + cruise
100 EZ

2 rounds:
4 x 50, build first 25 to sprint @ 1:00
1 x 50 fast
1 x 100 EZ
-- I did backstroke kick w/fins on these. On the 50s, I did #1-3 15m+ UW each length and #4 EZ. The fast 50s were 22s

4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
1 x 100 EZ

2 rounds:
4 x 50, build first 25 to sprint @ 1:00 (I did 25 breast @ 100 pace + 25 EZ free)
1 x 50 fast breast
1 x 100 EZ

4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
200 EZ

Total: 3650


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Another workout, another bunch of kicking and hypoxic work. I think my shoulder is improving slowly, but I don't want to go back to swimming until it feels close to 100%. I was happy with my 25 fast backstroke kicks. I wasn't going all out, and could pretty easily come in on 15. Just some drylands today. It's Mr. Fort's birthday, so we have to celebrate!