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The FAF AFAP Digest

Fri-Mon, Oct 20-23

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by
USMS MemberThe Fortress
, October 23rd, 2017 at 04:34 PM (1100 Views)

Friday: Swim/SCY @ Sewy

There was no Pitt practice bc of a meet, so I headed to Sewy. But it was hot, late (7:30 pm start) and there was a hard lactate production set assigned (ew!). So I felt like I phoned this one in ... Just did some 100 pace work here and there and tried hard on the 25s.

8 x 50 @ :50
8 x 25 kick @ :30, 15m+ UW
50 EZ
?? something else assigned here ...
3 rounds:
1 x 100 fast
1 x 50 EZ @ 2:00
1 x 75 fast
1 x 50 EZ @ 2:00
1 x 50 fast
1 x 50 EZ @ 2:00
1 x 25 fast
1 x 100 EZ


Saturday:

6 mile hike with Mr. Fort


Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
8 x 25 shooters @ :40
50 EZ

Main sets:

8 x 30 burst SDK from blocks, cruise back
100 EZ

8 x (25 AFAP + 75 EZ) @ 3:00
-- times all good except fly a tick slow again
100 EZ

4 x 25 @ 100 pace
-- decided I was too tired to do any race pace work, so did a garbage yards vascularization set

16 x 50 @ :20 rest
odds = free, evens = back
100 EZ

Total: 3100



Monday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
100 caterpillar fly drill
4 x 25 shooters
50 EZ

Main sets:

20 x 25 IM order @ 100 pace @ :45
200 EZ

20 x 25 IM order @ 100 pace @ :45
200 EZ

10 x 25 back kick @ 100 pace @ :40
100 EZ

8 x 50 cruise, alt free & back
150 EZ

Total: 2950


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Got quite a bit of swimming in the last few days. But, man, does sprinting make me tired. My body is definitely not used to it yet. Still, I seem to be making some progress.

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Swim Workouts

Comments

  1. __steve__'s Avatar
    Does sprinting make you tired for the rest of the day? It does me, especially the NB's
  2. The Fortress's Avatar
    Quote Originally Posted by __steve__
    Does sprinting make you tired for the rest of the day? It does me, especially the NB's
    Yes, usually tired. But right now, with my body not used to it, it's like getting hit by a mac truck.
  3. wgreely's Avatar
    I started swimming 5 years ago, I am a sprinter and followed your workouts on high intensity.... now 3 yeas later my technique is getting good thanks to masters coaching; but my times are not as dramatic improvements then when I did your workouts!!!!! Is there any chance I could get you to email me or post your workouts from old posts, that you used to provide???