Kristi's workouts

September 24, 2021 4600SCY

300 swim

200 IM kick

200 pull

6 x 50 build @ :45

Main:

100 free @ 1:15

100 choice @ 1:25

200 free @ 2:30

200 choice @ 3:00

300 free @ 3:45

300 choice @ 4:15

400 free @ 5:00

400 choice @ 5:45

same pattern back down the ladder

Cool down

25-50-75-100-75-50-25 @ :25 base per 25

September 27, 2021 4600SCY

Swam at West with three buddies

800 swim

200 pull

200 kick

8 x 100 @ :10 rest alt 2 IM kick/2 backstroke

Main:

4 x 400 1-2 swim @ 5:30 #2 strong, 3-4 pull @ 5:20 #4 strong

4 x 200 starting at 2:50 take :05 off each 200

200 easy

September 28, 2021 4500SCY

800 swim

200 kick

4 x 50 IM order drill/build

8 x 25 descend by 4s

Main:

4x:

3 x 100 stroke #1 kick @ 2:00, #2 build & #3 strong @ 1:40

2 x 200 easy choice @ 3:00

stroke is IM order by round, take :10 off swim intervals for free round

6 x 50 pull @ :45

September 29, 2021 4500SCY

1000 swim

200 kick

8 x 25 :05 rest 2 back, 2 back kick

2 x 50 back @ :10 rest

8 x 25 @ :05 rest 2 fly, 2 dolphin kick

2 x 50 fly

Main:

500 @ :10 rest (50fr-25fl-25ba)

2 x 100 @ 1:15

500 @ :10 rest (25fr-50fl-25ba) w/fins

2 x 100 @ 1:15

500 @ :10 rest (25fr-25fl-50ba)

2 x 100 @ 1:15

500 (75fr-50ba) -- cool down

September 30, 2021 4800SCY

swam with one buddy

500 swim

300 pull

200 kick

12 x 25 descend by 4s @ :30

Main:

4 x 500

#1 300 moderate/200 strong @ 7:10

#2 200 moderate/300 strong @ 7:00

#3 100 moderate/400 strong @ 6:40

#4 all strong @ 6:20

100 easy

5 x 100 strong even pace @ 1:20

300 pull

300 kick w/fins alt 100 flutter/100dolphin

300 easy backstroke

October 1, 2021 4300SCY

3 swim buddies.  Brigitta made the workout

800 swim

8 x 50 2 ea stroke @ 1:00 s/k

Main:

3 x 200 pull @ 2:40

3 x 100 @ 1:30 (#1build, #2 strong, #3 easy)

2 x 100 @ 1:25 (#1 build, #2 strong)

1 x 100 easy @ 1:35

2 x 100 @ 1:20 (#1 build, #2 strong)

1 x 100 easy @ 1:40

2 x 100 @ 1:15

1 x 100 easy @ 1:45

1 x 100 build @ 1:20

1 x 100 strong @ 1:10

1 x 100 easy @ 1:50

3 x 200 pull @ 2:40

8 x 50 kick w/fins @ :45

Great to see you are still posting your terrific workouts. Doesn't seem like many others persisted through covid and this new not very friendly format. I'm hoping to get back into a rec pool for some lap swimming and the rejoin our GPAC masters team that started back up about 2 weeks ago and maybe will try posting. Thanks and Best. .      

October 2, 2021 4100SCY

Recovery swim in warm pool -- more socializing than usual, 2 swim buddies, we took turns making up sets

800 swim

100 kick

10 x 50 k/s @ 1:00

6 x 150 pull @ 2:10

200-150-100-50-50-100-150-200 @ 1:20 base

300 kick w/fins

500 easy swim

October 4, 2021 5000SCY

Four swim buddies

1000 choice

3 x 200 pull @ 2:40

4 x 50 kick w/fins @ :45

3 x 200 swim @ 2:40

4 x 50 kick w/fins @ :45

3 x 200 IM @ 3:10

4 x 50 kick w/fins @ :45

3 x 200 swim w/fins @ 2:30

4 x 50 kick w/fins @ :45

3 x 200 pull @ 2:30

4 x 50 kick w/fins @ :45

October 5, 2021 4300SCY

Solo swim

200 kick

4 x 50 ba/fr

4 x 50 d/s

4 x 50 odds free, evens stroke

Main:

16 x 50 IM order fl/fr @ :50, ba/br @ 1:00

2 x 100 easy @ 1:40

12 x 50 alt fr/IM order/choice stroke @ :50

4 x 100 easy @ 1:30

8 x 50 choice kick w/fins @ :50

3 x 100 easy pull @ 1:25