The Dean of DC

19 November 2021


I had grand ambitions during this past week of business travel to get over to a couple of workouts with a great Masters team, but couldn't muster the combination of motivation to do the drive and work logistics to make those happen. I still managed add another pool, though, before heading out of DC and feel like I hit the jackpot with this architecturally beautiful and swimmingly-wonderful facility, the Deanwood Recreation Center:

The pool as you see it was as crowded as it was between the 6am and 7am timeframe - no more than two other swimmers there, so I got my own lane and had a fabulous workout:


Warmup set (1,050 yards)

  • 1 X 400: IM, kick-drill by 25s

  • 4 x 100: on 1:20, free descend with snorkel

  • 8 x 25: on 0:30, odds fast IM order, evens easy

  • 1 x 50: easy

IM Switch-a-roo (1,400 yards)

4 rounds of 25-50-75-100 FAST on 0:25/25 pace interspersed with an easy 25 on 0:30 after each fast effort

  • All the 100s were IM fast and I descended 1:12, 1:11, 1:10, 1:08

  • Round 1 was 25 fly, 50 back, 75 breast

  • Round 2 was 25 free, 50 fly, 75 back

  • Round 3 was 25 breast, 50 free, 75 fly

  • Round 4 was 25 back, 50 breast, 75 free

Cool-down, Kick Hard, Cool-Down (850 yards)

  • 5 x 50: active recovery on 0:40, 0:45, 0:50, 0:55, 1:30

  • 1 x 400: Kick fast with board, dolphin-flutter by 25s, was 6:11

  • 4 x 50: active recovery on 0:40, 0:45, 0:50

TOTAL: 3,300 yards


Once I realized I had a lane all to myself, super-cool water and a pace clock I could easily see from both ends, I put the main set together during my warmup. This was a blast to do and I really tried to go FAST on all efforts.


I highly recommend this pool if you're ever in this part of DC. Though only 6 lanes, just everything about the place was perfectly put together, including the locker room and the free street parking.

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