The FAF AFAP Digest

I went to Pitt last night for "sprinter" practice. It seemed like a distance workout to me, so I chopped the main set in half.

Swim/SCY @ Pitt

Warm up:

450 various

4 x 100 with some breathing pattern (I always ignore these) @ 1:50
-- I did odds = free, evens = back

16 x 25 kick @ :35, every 4th one fast
-- I did 8 backstroke kick, then put on fins and did some shooters and bursts
-- the interval was way too short to go "fast"

4 x 50 @ :55, no breath then build
-- I did them free & back, 12.5 UW each length


Main sets:

assigned 2 rounds:
4 x 100 @ 1:30
1 x 50 EZ
3 x 100 @ 1:25
1 x 50 EZ
2 x 100 @ 1:20
1 x 100 EZ
1 x 100 sprint
1 x 100 EZ

Fugetabout ... I did:

2rounds:
4 x 50, odds = @ 100 pace @ 1:30
-- on round 2, I did one of the 100s backstroke kick, cruising at 1:03, then promptly switched back to 50s
1 x 50 EZ
3 x 50 odds = 100 pace @ 1:25
1 x 50 EZ
2 x 50 odds = 100 pace
1 x 100 EZ
1 x 50 @ 100 pace
1 x 100 EZ (200 EZ on round 2)

Total: 3200


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The warm up was sufficiently hard to tire me out before trying to sprint. Very garbage yardy main set, I thought. Even chopping everything in half, I still did a lot of 100 pace work and yardage. I was beat down after that. A 90 minute workout is a bit much for me at this point ... Off for a hike in Frick Park with a friend!