Kristi's workouts

November 1, 2021 4700SCY

800 swim

400 pull

200 kick

Main:

5 x 100 IM @ 1:45

5 x 100 back @ 1:40

5 x 100 IM @ 1:35

5 x 100 free @ 1:30

5 x 100 free @ 1:25

5 x 100 free @ 1:20

300 easy

November 2, 2021 4700SCY

Solo swim

800 swim

200 kick

Main:

2 x 400 @ :15 rest

#1 IM #2 free

10 x 100 IM 

4 @ 1:40

4 @ 1:35

2 @ 1:30

4 x 200

#1 & 4 free @ 2:40

#2 & 3 back @ 3:20

10 x 50 kick w/fins

2 @ :50

2 @ :45

2 @ :40

2 @ :45

2 @ :50

200 easy

4 x 100 smooth pull @ 1:20 

November 3, 2021 4700SCY 

swam with four workout buddies, but I had to finish on my own as they all got out early

800 swim

200 kick

8 x 50 25fl/25fr @ :50

Main:

3 x 1000

#1 25 easy-25 hard, 50easy-50 hard, 75 easy-75 hard, 100easy-100 hard and back down @ :15 rest

#2 2 x 500 1 @ 6:40, 2 @ 6:30

#3 5 x 200 1-4 @ 2:40, 5 @ 2:30

300 easy

November 4, 2021 5400SCY

Solo swim

400 swim

300 pull

200 kick

4 x 50 scull/swim @ :55

Main:

3 x 500 @ 6:40 neg split

2 x 400 pull @ 5:10

3 x 300 descend @ 4:00

2 x 200 @ 2:40 50 strong/50 easy

300 easy

November 5, 2021 5100SCM

solo swim in what is usually the warm pool.  It was actually a nice temp this morning -- a pleasant surprise.

400 swim

300 pull

200 kick

100 IM

Main:

100 strong @ 1:30

100 moderate @ 1:35

200 strong @ 3:00

100 moderate @ 1:35

300 strong @ 4:30

100 moderate @ 1:35

400 strong @ 6:00

100 moderate @ 1:35

500 strong @ 7:30

100 IM @ 1:45

100 moderate @ 1:30

100 IM @ 1:45

200 moderate @ 3:00

100 IM @ 1:45

300 moderate @ 4:30

100 IM @ 1:45

400 moderate @ 6:00

100 IM @ 145

500 moderate @ 7:30

100 easy

November 6, 2021 5100SCM

Solo swim in the normally hot pool.  For the second day in a row, it wasn't hot -- Yay!

500

400 pull

300 25fr/25ba

200 kick

100 choice

Main:

8 x 100 @ 1:30 moderately strong

6 x 100 (50 easy,25 build,25 kick) @ 1:40

6 x 100 @ 1:30 moderately strong

4 x 100 @ 1:35 easy/build

2 x 100 @ 1:40 easy     

1 x 100 @ 1:35 50 easy/50 build

3 x 100 @ 1:45 IM

5 x 100 @ 1:30 strong

100 easy

November 8, 2021 4600SCY

Five swim buddies -- Brigitta's workout

800 choice

20 x 25 @ :25 4 moderate/1 easy

20 x 25 kick w/fins @ :30 3 dolphin/3 flutter

Main:

500 @ 6:40 moderate

5 x 100 pull strong @ 1:15

500 @ 7:05, same pace as the first one

5 x 100 swim w/fins strong @ 1:15

500 @ 7:30, same pace as first two

6 x 50 easy pull 25 back/25 fr @ :50

November 9, 2021 4600SCY

Solo swim

800 swim

200 kick

Main:

200 @ 2:50 moderate

200 @ 2:40 strong

2 x 100 @ 1:15 make 'em

1 x 50 kick @ 1:00

200 @ 2:50 recovery

200 @ 2:35 strong

2 x 100 @ 1:15 make 'em

2 x 50 kick @ 1:00

200 @ 2:50 recovery

200 @ 2:30 strong

2 x 100 @ 1:15 make 'em

3 x 50 kick @ 1:00

200 @ 2:50 pull recovery

200 @ 2:25 strong pull

2 x 100 @ 1:15 strong pull

4 x 50 kick @ 1:00

8 x 75 swim/kick/drill @ 1:15

100 easy

November 10, 2021 4150SCY

5 workout buddies.  Brigitta's workout.

800 swim

200 kick

Main:

2x:

300 pull @ 4:00

200 IM @ 3:30

100 sprint @ 1:40

2x:

200 IM @ 3:30

100 sprint @ 1:40

4 x 50 back @ :50

2x:

100 sprint @ 1:40

8 x 50 25br/25ba @ :55

6 x 25 fly @ :30

(I missed a 100 for a potty break and only got through 6 of the 50s on the repeat of the last section because I ran out of time)

November 11, 2021 4900SCY

Three swim buddies.  First time I've had people to swim with on a Thursday in a long time.  It was nice.

500 swim

300 pull

200 kick

Main:

800 build by 200s @ 10:50

7 x 150 @ 2:00

6 x 125 pull @ 1:40

5 x 100 @ 1:20

:20 break

4 x 75 dolphin kick w/fins @ 1:10

3 x 50 swim w/fins @ :35

2 x 25 fly @ :25

3 x 100 easy pull @ 1:20