Kristi's workouts

Sept 7, 2021 5100SCY

The Y re-opened!  Hooray for a normal temp lap pool!

600 swim

4 x 50 drill swim @ :50

3 x 150 descend @ 2:10

6 x 25 build @ :25

Main:

400 pull @ 5:20

3 x 200 @ 2:40

3 x 100 kick w/fins @ 1:40

500 pull @ 6:40

2 x 200 @ 2:40

3 x 100 kick w/fins @ 1:35

600 pull @ 8:00

1 x 200 @ 2:40

3 x 100 kick w/fins @ 1:30

September 8, 2021 4500SCY

400 swim

300 pull

200 kick

100 IM

4 x 50 IM order

4 x 50 speed builders

Main:
400 @ 5:20

2 x 50 easy back @ 1:00

4 x 100 descend @ 1:20

2 x 50 easy back @ 1:00

2 x 300 @ 4:00

2 x 50 easy back @ 1:00

3 x 200 @ 2:40 descend

2 x 50 easy back @ 1:00

200 all out

200 easy

4 x 100 kick w/fins @ 1:40

100 easy

September 14, 2021 4700SCY

500 swim

300 pull

200 kick

12 x 50 1-4 k/s, 5-8 build, 9-12 descend

Main:

4 x 50 @ :45

2 x 100 @ 1:20

4 x 50 @ :45

2 x 200 @ 2:35, pull

4 x 50 @ :45

2 x 300 @ 4:00

4 x 50 @ :45

2 x 200 @ 2:35, pull

4 x 50 @ :45

2 x 100 @ 1:30 kick w/fins

300 easy

September 15, 2021 4600SCY

Swam at the Y with two swim buddies.

800 swim

300 pull

200 kick

Main:

5 x 100 IM descend @ 1:40

1 x 500 neg. split @ 6:40

1 x 500 w/fins (300 flutter kick on back strong/200 easy free) @ 7:00

5 x 100 free descend @ 1:25

1 x 500 w/fins (200 dolphin kick on back strong/300 easy free) @ 7:00

1 x 500 pull neg. split

200 cool down

September 16, 2021  4700SCY

Solo swim @ west Y

800 swim

300 pull

200 kick

Main:

500 strong @ 6:40

100 easy @ 1:30

400 strong @ 5:20

200 easy @ 3:00

300 strong @ 3:45

300 easy @ 6:00

200 strong @ 2:30

400 easy pull @ 5:30

100 strong @ 1:15

Post set:

10 x 50 kick w/ fins @ :50 25 flutter/25 dolphin

10 x 25 whip kick @ :30

150 easy

September 17, 2021  4500SCY

700 swim

200 kick

4 x 50 IM order d/s

8 x 25 @ :25 build free

100 swim

Main:

2x:

100 fly @ 1:30

6 x 25 sprint @ :30

100 easy free @ 1:25

100 back @ 1:35

6 x 25 sprint @ :30

100 easy free @ 1:25

100 breast @ 1:40

6 x 25 @ :30 sprint

100 easy free @ 1:25

100 free @ 1:20

6 x 25 @ :30 sprint

100 easy free @ 1:25

300 easy kick w/fins

September 19, 2021 400SCM

Solo swim, short course meters

800 swim

400 pull

200 kick

Main Set:

Free @ 1:30 base, IM @ 1:45 base, all aerobic

500 free

5 x 100 free

300 free

3 x 100 free

200 IM

2 x 100 IM

4 x 100 kick w/fins @ 1:45

200 easy

September 20, 2021 4200SCY

I got to swim at the Y this morning with four swim buddies.  It almost felt like the old Masters days. 

800 swim

200 kick

8 x 50 k/s @ :55

8 x 25 choice @ :25

Main:

300 free @ 4:00

8 x 50 odds free, evens back @ :50

300 (200 free, 100 back) @ 4:15

6 x 50 1-3 free, 4-6 back @ :50

300 (100 free, 200 back) @ 4:20

4 x 50 back @ :50

300 kick w/fins

400 pull, build

100 easy

September 22, 2021 4400SCY

Got to swim with 5 buddies today.  Yay!

800 swim

200 kick

Main:

2 x 400 @ 5:20 #1 pull, #2 swim, last 200 hard

4 x 100 @ 1:20

2 x 300 @ 4:00, last 100 hard

4 x 75 kick w/fins @ 1:10

2 x 200 @ 2:40

4 x 50 @ :50 choice

2 x 100 @ 1:15

4 x 25 @ :30 easy

400 easy kick w/fins

September 23, 2021 4400SCY

Solo swim

600 swim

400 pull

200 kick

4 x 50 d/s

4 x 50 descend

Main:

2x:

4 x 50 IM order @ :55

1 x 200 IM @ 3:10

4 x 50 reverse IM order @ :55

2 x 200 IM #1 work fly/br, #2 work ba/fr @ 3:10

4 x 50 rotating IM by 25 @ :55

4 x 50 kick @ 1:00