The FAF AFAP Digest

Friday: Swim/SCY @ Sewickley

Swam with Jim and Bill and did a very sprinterly workout.

Warm up:

300 various
8 x 50 various @ :50
8 x 25 shooters @ :40
50 EZ
8 x 25 bursts @ :45

Main sets:

2 rounds:
1 x 50 sprint @ 2:00
1 x 100 EZ @ 3:00
1 x 50 sprint @ 2:00
1 x 100 EZ @ 3:00
1 x 25 sprint @ 1:00
1 x 75 EZ @ 3:00

8 x 25 @ 1:00, odds sprint
-- I was tired from my first all out 50s, so did these all at 100 pace
150 EZ

Total: 2300



Saturday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
100 caterpillar fly drill
50 EZ

Main sets:

8 x 30 from the blocks, fast to 15m cruise back
100 EZ

5 rounds:
8 x 25 @ 100 pace @ :45
100 EZ

5 x 50 cruise free
50 EZ

Total: 2500



Sunday: Swim/SCY/Solo @ BP

This was my 3rd consecutive day swimming -- a first in my comeback. I did one race pace set then went to garbage yards

500 various
100 scull
100 caterpillar fly drill
50 EZ
20 x 25 IM order @ 100 pace @ :45
16 x 50 various @ :20 rest
200 EZ

Total: 2250


Monday: on treadmill


Tuesday: on treadmill



Wed: Swim/SCY @ Pitt

Warm up:

450 various
4 x 100 IM drill @ 1:55
4 x 100 kick w/fins, SDK off walls @ 1:50
50 EZ

Main sets:

6 rounds (2 fly, 2 back, 2 free)
4 x 25: shooter, 12.5 SDK, build, sprint
-- I ended up doing these 12.5 SDK, 12.5 SDL, all EZ, AFAP
-- I can't do shooters after an all out effort. Not sure anyone could -- there was a lot of griping about this.

150 EZ while team was doing another 8 x 25 set

16 x 50 IM order, sprint in and out of walls @ 1:00
-- I did these 25 @ 100 pace stroke + 25 EZ back kick
100 EZ

16 x 25, odds = EZ, evens = sprint @ :45
-- My arms were really tired, so I did the sprints backstroke kick with fins
-- I was able to hold 10-11s, which is pretty good for me on the 1:30 instead of the usual 3:00 that I do all out efforts on
150 EZ

Total: 3500


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I've gotten in some good training lately. I've managed to do some AFAP 50s, which I had been avoiding. Last night was a ton of sprinting and I was beat after. Having Melissa in the next lane to race on the fast stuff really pushed me.