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swimsuit addict

Mostly-on-my-own workout

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I swam at the Y this morning, overlapping workouts with Rondi. Yesterday’s crowds took the day off today—we were just 1 or 2 to the lane for most of the following, which I adapted from my recollection of one of Patrick’s HV workouts this week:

1000 scy warmup (400s, 200k, 200p, 200 IM d/s by 25)

100 FR swim @ 1:30
100 IM kick @ 2:10
500 (200 FR / 100 BK / 200 FR), build from moderate to mod-fast
100 IM kick @ 2:10
[This started out as a set of 8 100s, but I patched in the last 500 of my lanemate’s workout in the middle.]

4x thru
3 x 100 on forced-descend intervals
200 easy FR pull @ 3:30-3:45
· 1st round 100s = FR @ 1:30, 1:25, 1:20 (1:14 on fastest)
· 2nd round 100s = IM @ 1:45, 1:35, 1:25 (1:25)
· 3rd round 100s = FR/BK halfsies @ 1:30, 1:25, 1:20 (1:17)
· 4th round 100s = IM @ 1:50, 1:40, 1:30 (1:24)
[I was tempted to stop after 3 rounds. After a bit of bargaining with myself I decided that if I added 5 seconds to the IM intervals and gave myself a get-out time (<1:25) on the fastest one I could do a fourth round and still think of it as fun.]

Then because I had made my get-out time, I skipped the hazily remembered Sprinty Thing at the end and just did

200 easy warmdown + play

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