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swimsuit addict

pm/am double

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Last night I went to the Team New York evening workout at John Jay. TNYA is such a big team—there’s around 500 of us—that there are whole subgroups outside of the John Jay pool morning crowd that I don’t see very often. So it was a treat to see and swim with old friends who are primarily evening swimmers, plus I enjoyed the actual workout as well (thanks to coaches BJ and Matt!). Here’s what I did:

Warmup: 400 scy swim, 4 x 75 k/d/s (I did IM order), 200 IM

2x thru
3 x 50 K @ 1:10
2 x 50 BK/BR @ :55
1 x 50 FR breathe every stroke [This was useful, and something I don’t often do—I tried to work on mimicking my right (good) side breaths with my left side breaths, at least until I inhaled water doing that. Apparently the right side of my mouth isn’t as practiced at keeping out water as the left side is, which explains why I normally get more of my face out of the water when breathing left.]

Pull-with-Paddles pyramid: 50-100-150-200-150-100-50, all on :45/50 interval [I pulled on the way up, then ditches the paddles and buoy and swam 50fr/50bk/50fr, 25fr/50bk/25fr, 50bk on the way down.]

3x thru
400 FR long and relaxed @ 6:30
200 FR fast[er] @ 3:30 [2:38-2:40]
100 FR sprint @ 1:15 [1:10, 1:08, 1:07]

100 warmdown + 50 synchro FR with Richard and Cara

The workout ended at 9, so I wasn’t planning on swimming this morning, but my body felt like it wanted to swim when I woke up, so off to the pool I went. I was delighted to find Rondi at Riverbank when I got there, and we shared a lane while I did the following long easy workout:

600 warmup (400s, 200k)

900 (200 FR + 50 FL + 200 FR + 50 BK + 200 FR + 50 BR + 150 FR)
700 (150 FR + 50 FL + 150 FR + 50 BK + 150 FR + 50 BR + 100 FR)
500 (100 FR + 50 FL + 100 FR + 50 BK + 100 FR + 50 BR + 50 FR)
300 (50 FR + 50 FL + 50 FR + 50 BK + 50 FR + 50 BR)
200 IM

400 Kick (200 IM + 200 RIM)
6 x 50 Pull with paddles, focusing on bilateral breathing and post-breathing rotation
200 Swim, alt FR/BK by 50
100 scull + play

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