Kristi's workouts

April 10, 2021 5000 SCY

Water temp:  85

500 swim

300 pull

200 kick

6 x 50 @ :55 fl/br

3 x 100 75fr/25ba @ 1:30

Main:

2 x 100 IM @ 1:40

2 x 100 Fly w/fins @ 1:30

3 x 100 IM @ 1:40

2 x 100 Fly w/fins @ 1:30

4 x 100 IM @ 1:40

2 x 100 fly w/fins @ 1:30

3 x 200 free @ 2:40

2 x 100 kick @ 2:10

2 x 200 free @ 2:30

500 easy swim

200 easy kick

April 12, 2021 5000SCY

water temp 88 - completely modified today's workout from the original plan.  It was just too hot.

800 swim

300 pull

200 kick

Main:

12 x 25 streamline dolphin kick on back @ :30

300 moderate @ 4:00

12 x 25 @ :40 kick w/ board IM order

300 moderate @ 4:00

12 x 25 back 2 kick @ :40, 1 build, 1 strong @ :30

300 moderate @ 4:00

12 x 25 build choice @ :30

300 moderate @ 4:00

300 choice kick @ :10 rest

300 moderate @ 4:00

12 x 25 dolphin kick w/fins @ :30

300 moderate 

100 easy

April 13, 2021 5300SCM

water temp 84.  I went to the Meridian Crunch today.  I don't know what to do about the Eagle Crunch.  It's a much nicer lap pool, but they have been keeping it way too warm.  Yesterday's 88 took the cake!

900 swim

200 kick

4 x 50 scull/swim

4 x 50 hypoxic (breathe every 3-5-7-9 by 50)

4 x 50 sprint-easy-sprint by thirds

Main:

200 @ 3:00 1st 50 race pace

50 easy @ 1:00

200 @ 3:00 1st 100 race pace

50 easy @ 1:00

200 @ 3:00 first 150 race pace

50 easy @ 1:00

200 @ 3:00 race pace

50 easy @ 1:00

400 @ 6:00 strong pace, get average

2 x 200 @ 3:00 faster pace than the 400

4 x 100 @ 1:30 descend starting at pace from the 200s

3 x 200 pull @ 3:00 ascend

300 easy kick w/fins alt 50flutter/50dolphin

April 14, 2021 5000m (Sprint day, yuck!) 800 swim 300 pull 200 kick 8 x 75 @ 1:15 3 build, 1 easy Main: 8 x 25 @ :30 3 strong, 1 easy 4 x 100 strong @ 1:45 12 x 25 @ :30 2 strong, 1 easy 4 x 75 @ 1:10 steady pace 16 x 25 @ :30 2 strong, 2 easy 4 x 100 strong w/fins @ 1:45 8 x 50 @ :10 rest 25 dolphin kick on back/25 free Cool down: 2 x 300 pull @ 4:25 100 easy

April 15, 2021 5000SCM Water was warm. I didn't have a themometer, but I would guess 85. 800 swim 200 kick 4 x 50 scull/swim 4 x 50 breathe 3-5-7-9 4 x 50 IM order Main: 4 x 100 @ 1:30 descend 4 x 50 kick @ 1:10 3 x 100 @ 1:30 descend 3 x 50 kick @ 1:10 2 x 100 @ 1:30 descend 2 x 50 kick @ 1:10 1 x 100 @ 1:30 strong 1 x 50 kick @ 1:10 100 easy repeat, replace kick w/ back @ 1:00 200 cool down

April 16, 2021, 5100SCY

600 swim

300 pull

200 kick

2 x 200 25k/50s/50k/25s

Main:

12 x 200

1-3 pull @ 2:40

4-6 swim @ 2:40

7-9 swim, build each 50 @ 2:45

10-12 IM @ 3:10 second 25 of each stroke fast

6 x 50 kick 25 easy/25 hard @ 1:10

12 x 75 3 each stroke IM order @ 1:20 (except for free @ 1:05)

April 19, 2021 5400SCY

water temp 85

600 swim

200 pull

250 kick

4 x 75 back 25d/25s/25k

4 x 50 w/fins 25 zombie kick/25 choice swim

Main:

4 x 500 

#1 @ 8:00 75 back/25 fly

#2 @ 7:15 50 ba/50fr

#3 @ 6:45 25ba/75fr

#4 @ 6:40 fr

200 easy pull

3 x (5 x 100)

rd 1 kick w/fins @ 1:35

rd 2 swim strong pace 1:20

rd 3 pull, ascend @ 1:20

150 easy

April 20, 2021 5650SCY

water temp 85

900 swim

200 kick

3 x 100 descend @ 1:30

4 x 50 speed builders @ :45

Main:

200 @ 2:50

2 x 75 @ 1:05

200 @ 2:50

4 x 75 @ 1:05

200 @ 2:50

6 x 75 @ 1:05

200 @ 2:50

8 x 75 @ 1:00

200 @ 2:50

10 x 75 @ 1:00

200 @ 2:50

200 are active recovery, 75s @ 1:05 are descend, 75s @ 1:00 are strong

Cool down:

6 x 50 kick w/fins @ :45 3 flutter/3 dolphin

6 x 50 pull @ :45

April 21, 2021 6000SCY

Water temp 81 (This is completely out of the norm, but it was so blissful.  I'd forgotten how nice it is to swim in a pool that's not overheated.  It will likely be back to 85+ tomorrow.)

Water temp 81

800 swim

300 pull

200 kick

4x: 2 x 25 kick, 2 x 25 swim IM order by round @ :30

Main:

10 x 100

1-5 @ 1:25

6-10 @ 1:20

5 x 200

1-3 @ 2:45

4 @ 2:30

5 @ 2:40

2 x 500

1 @ 6:20

2 @ 6:40

Post set:

6 x 100 pull @ 1:20 descend by 3s

Cool down:

400 swim

300 kick w/fins alt 50flutter/50 dolphin

April 22, 2021 5700SCY

800 swim

200 kick

8 x 50 drill/swim

4 x 25 1 breath

Main:

4x:

400 @ 5:20 descend by round

100 @ 1:15 strong (add 1 x 100 each  and :05 to interval each round)

100 easy

Kick set (w/fins):

25-50-75-100-100-75-50-25

:10 rest between distances flutter kick up the ladder, dolphin kick down

Cool down:

Pull:  400-300-200-100