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swimsuit addict

Three workouts

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Itís been a good week so far. Monday was a solo easy day after Sundayís 2-mile race:

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

8 x 100, odds IM @ 1:45, evens BK @ 1:30, everything long and stretchy

250 warmdown

Tuesday I swam with Rondi at the Y and did the following:

1100 scy warmup (400s, 200k, 200p, 200 IM d/s, 100 IM kick)

5 x 450 FR, with 2 x 50s BK inching their way through each one

450 warmdown

Today I swam with TNYA at John Jay. We had five in our lane, which worked fine as we were all very similar speeds. Brad was on deck, and we did the following:

Warmup
150 FR, 100 IM kick
150 FR, 100 IM drill
150 FR, 100 IM swim
[plus there was another 250 of warmup I didnít get toóI tend to take stretching intermissions]

Main set
7 x 150, pull optional: 3 @ 2:20, 4 @ 2:05 [I did the first 3 pull w/paddles, working on bilat breathing,
then the last 4 swim.]
8 x 125 @ 2:10, odds = FL/BK/BR/FR/FL (aka fly-to-fly IM); evens = BK
9 x 100 FR: 1 ez @ 2:00 + 5 steady @ 1:25 + 3 descend @ 1:45 [1:10 on fastest]

Continuation of main set that coach didnít initially post lest a too long set frighten us but which we had more or less guessed was coming anyway
10 x 75 @ 1:45, done as 2 FL kick, 2 BK kick, 1 ez swim, 2 BR kick, 2 FR kick, 1 ez swim

50 warmdown

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