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swimsuit addict

Workout with team

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This morning winter was back, with 20-degree temps and gusty 25mph winds. I braved the beastly conditions and walked over to John Jay in the dark for the morning TNYA workout, and was glad I did. Brad was on deck with a fun workout, and I had two great lanemates for the following:

500 warmup

2x thru:
400 pull w/ paddles @ 6:00
3 x 100 FR @ 1:30
4 x 50 IM order @ 1:00
4 x 25 kick @ :35
[When I coached Tuesday, the main set had several iterations, and after the first go-round I encouraged the swimmers to come up with one thing they wanted to do better the second time through. I decided to take my own advice this morning, and resolved to keep my 100s FR all 1:18 or under on the second go-round. (The first time I had descended from 1:21 to 1:18). I made them, but just barely!]

3x thru:
4 x 75, done as

  • 25 FL / 50 BK @ 1:25
  • 25 BK / 50 BR @ 1:25
  • 25 BR / 50 FR @ 1:25
  • 75 FR @ 1:05, 1:00, :55 (interval gets faster each round)

[I varied the pace as follows:

  • Round 1: ST 75s moderate; all-FR 75 fast
  • Round 2: ST 75s = 50 fast / 25 easy; all-FR 75 fast
  • Round 3: On ST 75s, sprinted middle 25 + turns; all-FR 75 fast


400 swim with pull buoy at ankles [I compromised on calves, and did a 300]

200 warmdown + synchro swim with Hannah and Ben

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