Esprit de lane
by, November 17th, 2012 at 07:56 PM (607 Views)
Today I swam TNYA’s mid-day workout at John Jay College. It was a crowded pool—there were 7 in most lanes, including mine—but with considerate and mindful lanemates all things are possible. Mine kept me laughing in the intervals between swims as well—it was a reminder of why I really love swimming with this team.
Here’s what I did:
950 scy warmup: 300s, 7 x 50 kick @ :10 rest, 300 alt free/back by 50
12 x 25 @ :30: odds BK w/ 10 underwater kicks, evens FR
500 pull, with breathing pattern [I just did bilateral]
2x thru (First round = FR, 2nd round = BK on last 25 of single swims, then BK for all 4 50s)
150 @ 2:30
100 @ 1:40
50 @ 1:10
4 x 50 desc. @ 1:00 [31 on fastest FR, 35 on fastest BK]
Then we repeated all of the above from the 500 on, only skipping the last 150/100/50 on the last round because we were running out of time.