Kristi's workouts

10-4-25 5000SCY

800 swim

2 x 300 pull build @ 4:10

8 x 50 @ :55 rotating IM by 25

Main:

9 x 200 @ 2:50 descend by 3s (optional pull)

9 x 100 alt @ 1:30, 1:25,1:20

400 kick w/fins build by 100s

100 easy swim

10-6-25 4250SCY

350 swim

300 pull

200 kick

Main:

4x (1 rd each stroke):

1 x 25 stroke

2 x 75 free

2 x 25 stroke

2 x 75 free

3 x 25 stroke

2 x 75 free

4 x 25 stroke

2 x 75 free

25s fl & ba @ :25, br @ :30, fr @ :20

rd 1-3 75s @ 1:05, rd 4 75s kick @ 1:30

10-7-25 4400SCY

400 swim

200 kick w/fins

400 pull

200 kick no fins

2x:

100 IM @ 1:40

75 fr @ 1:05

50 ba @ :50

25 br @ :30

Main:

5 x 100 IM @ 1:40

4 x 200 descend to strong @ 2:50

8 x 50 kick w/fins 2 fast/2 easy @ :50

:10 to take off fins

2 x 300 strong @ 4:00

:10 to put on fins

12 x 25 @ :30 w/ fins strong, 6 kick/6 back

100 easy

10-8-25 4000SCY

500 swim

300 pull

200 kick

Main:

200 free @ 2:45

6 x 50 no free @ :50

200 free @ 2:45

3 x 100 no free @ 1:45

8 x 100 kick 2 @ 2:00, 2 @ 1:55, 2 @ 1:50, 2 @ 2:00

(This was a 800 straight kick for me because the intervals were too fast.)

16 x 25 @ :30

odds underwater, evens alt 12.5 fast/12.5easy, 12.5easy/12.5fast

200 pull @ 2:40

4 x 50 @ :50 no free

200 pull @ 2:40

2 x 100 no free @1:45

10-9-25 4500SCY

800 choice

500 pull

200 kick

Main:

2x:

400 every 4th length fly @ 5:40

300 every 3rd length breathe every 5 @ 4:10

200 alt 50 sprint/50easy @ 2:45

100 fast @ 1:25

Post set:

2 x 200 pull @ 2:40

4 x 100 kick w/fins @ 1:30

200 easy                  

10-13-25 4700SCY

500 swim

300 pull

200 kick

8x 50 d/s @ :50

3 x 100 IM @ 1:40

Main:

5 x 400 descend @ 5:30

(went 5:22, 5:16, 5:12, 5:05, 4:55 (pull on the last one))

20 x 50

4 @ :50, 4 @ :45, 4 @ :40, 4 @ :35, 4 @ :45

10-14-25 4200SCY

800 swim

200 pull

200 kick

200 back

4 x 50 kick @ :10 rest

Main:

4 x broken 500

#1 2 x 75 @ 1:10, 4 x 50 @ :45, 1 x 150 @ 2:00

#2 4 x 75 @ 1:05, 200 @ 2:45

#3 1 x 200 @ 2:50, 1 x 200 @ 2:40, 1 x 100 fast @ 1:30

#4 1 x 300 @ 4:15, 1 x 200 fast 

Post set:

10 x 25 @ :30 alt 2 fly/2fr

8 x 25 @ :30 breast

6 x 25 strong kick @ :35

10-16-25 4500SCY

The last workout of my 40s.  Tomorrow is a new decade for me!

800 swim

300 pull

200 kick

Main:

6 x 200 @ 3:00 1-3 last 25 kick, 4-6 last 50 fly

6 x 150 @ 2:15 same pattern

6 x 100 @ 1:30 same pattern

6 x 50 @ :50 same pattern

2 x 100 easy kick w/fins @ 1:40

10-17-25 4100SCY

500 swim

300 pull

150 kick

Main: (Supposed to be 50 reps of 50s and 75s for my 50th bday today, but I ran out of time to finish)

10 x 75 build @ 1:05 free

10 x 50 alt. 2 stroke @ :55 2 free @ :50

10 x 75 1 sprint + 1 easy @ 2:20

10 x 50 kick 2 fast/1 easy @ 1:10

10 x 75 alt 2 sprint/1 easy @ 1:30 #10 all out for time (I didn't do #10)

10-18-25 5000SCY

800 swim

200 pull

200 kick

Pre-set:

3 x 100 build @ 1:30

2 x 75 IM (no free) @ 1:20

3 x 50 build  @:50

4 x 25 sprint @ :25

Main:

200 pull

200 strong swim @ 3:00

200 pull

300 strong swim @ 4:20

200 pull

400 strong swim @ 5:40

200 pull

500 strong swim

all pull is moderate @ 2:40

Post-set:

8 x 75 1-4 kick IM order @ 1:40, 5-8 IM (no free) swim @ 1:20

200 cool down