Kristi's workouts

October 20, 2021 4400SCY

swam with three buddies

800 swim

200 kick

Preset:

3 x 100 build @ 1:30

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

3 x 50 build @ :50

4 x 25 sprint @ :30

Main:

1 x 100 pull 

1 x 200 strong

1 x 200 pull

1 x 300 strong

1 x 200 pull

1 x 400 strong

1 x 200 pull

1 x 500 strong

Pull is moderate, all 1:20 base

8 x 75 1-4 kick, IM order @ :10 rest, 5-8 IM swim (no free) @ 1:20

Oct 21. 2021 4800SCY

1 swim buddy

500 swim

300 pull

200 kick

Main:

2 x 500 pull, neg split @ 6:30

3 x 400 @ 5:20 descend

4 x 200 #1-2 @ 2:45, #3-4 @ 2:40,

3 x 100 kick w/fins @ 1:30

2 x 50 easy swim @ :50

400 easy

Oct 22, 2021 5000SCY

800 swim

200 kick

20 x 25 @ :30 1-10 choice, 11-13 fast, 14-15 easy, 16-17 fast, 18-19 easy

Main:

2 x 300 pull @ 4:00

20 x 50 1-10 @ :45, 11-20 @ :40

2 x 200 pull @ 2:45

20 x 50 w/fins 1-5 @ :35, 6-10 @ :45, 11-15 @ :35, 16-20 @ :40

500 easy pull

October 24, 2021 4400SCY

Solo swim, hot pool.  The intervals were fairly moderate, but it felt harder in 85 degree water.

800 swim

200 kick

2x:

200 free @ 2:40

200 IM @ 3:20

200 free @ 2:40

200 kick @ 4:00

3x:

50 @ :45 strong

100 @ 1:20 stronger

150 @ 2:10 smooth

200 @ 2:40 strongest

rounds 1-2 free, round 3 kick w/fins (add :05 to intervals)

4 x 75 pull @ 1:00

October 25, 2021 4700SCY

Swam with two buddies.  I brought the workout.

800 swim

200 kick

Main:

8 x 100

3 @ 1:30

2 @ 1:25

3 @ 1:30

400 neg split @ 5:20

7 x 100

2 @ 1:30

3 @ 1:20

2 @ 1:30

400 neg split @ 5:20

6 x 100

1 @ 1:30

4 @ 1:15

1 @ 1:30

400 reverse split into a cool down

8 x 50 kick  w/fins @ :50

October 26, 2021 4400SCM

Solo swim in warm pool.  My face resembled a very ripe tomato by the end of my swim today.  Water was almost 86.  Yuck!

800 swim

200 kick

Main:

500 swim + 100 kick @ 10:00

400 swim + 100 kick @ 8:15

300 swim + 100 kick @ 6:45

200 swim + 100 kick @ 5:00

100 swim + 100 kick @ 3:45

and back up...

October 28, 2021 5000SCY

Solo swim in hot pool (86 miserable degrees)  The intervals below reflect time added to them because I was too overheated to swim the original ones.

500 swim

300 pull

200 kick

100 IM

Main:

2 x 300 100fr/100IM/100fr @ 4:30

4 x 150 @ 2:20 w/fins IM order alt 75kick/75swim

6 x 100 @ 1:20 steady pace

8 x 75 @ 1:20 rotating IM

100 easy free

4 x 75 free @ 1:00

3 x 100 IM @ 1:40

2 x 150 w/fins IM no free @ 2:20

1 x 300 free strong

200 easy

October 28, 2021 4700SCY

Back in the good pool.  One swim buddy.

800 swim

400 pull

2 x 200 kick #1 w/fins, #2 w/o fins alt 25flutter/25 dolphin

Main:

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

2 x 400 @ :10 rest #1 free, #2 IM w/fins

10 x 50 w/fins back @ :50

2 x 400 pull @ 5:10

10 x 50 breast @ 1:00

October 29, 2021 4400SCY

Sprint workout.  5 swim buddies -- it actually felt like the old days of having a masters team.  The workout is one I modified from the workout library.

500 Choice

3 x 150 50k50d/50s

9 x 50 @ :50 1-3 breathe 3-5-7, 4-6 descend, 7-9 reverse IM order, no free

Main:

3x:

25 easy @ :30

125 sprint @ 2:05

25 easy @ :30

100 sprint @ 1:40

25 easy @ :30

75 sprint @ 1:20

25 easy @ :30

50 sprint @ :55

25 easy @ :30

25 sprint @ :35

100 easy

Post set:

4 x 200 pull @ 2:40 moderate

4 x 100 kick w/fins @ 1:40

October 30, 2021 5200SCY

800 swim

200 kick

Main:

4 x 100 @ 1:20

400 @ 5:00

3 x 100 @ 1:20

300 @ 3:45

2 x 100 @ 1:20

200 @ 2:30

100 @ 1:20

100 @ 1:15

200 easy

4 x 200 pull @ 2:35

8 x 100 kick w/fins @ 1:30

200 easy