Kristi's workouts

December 8, 2021 4200SCY

three swim buddies Brigitta's workout

500 swim

300 pull

200 kick

500 (25fr/25fl/50fr/50fl-ba/75fr/75fl-ba-br/100fr/100IM)

Main:

2x:

1 x 400 IM @ 6:30

2 x 100 IM @ 1:45

1 x 200 free @ 2:40

4 x 50 dolphin kick w/fins @ :50

3 x 100 build @ 1:30

2 x 200 pull @ 2:40

1 x 300 (50k/50swim)  (I didn't have time to do the 300)

December 7, 2021  4500 SCY

Solo swim

500 swim

300 pull

200 kick

2x:

2 x 25 strong @ :35

1 x 50 easy @ 1:00

1 x 50 strong @ :45

2 x 25 easy @ :35

Main:

8 x 100 @ 1:40  descend by pairs to strong on the last pair

8 x 75 @ 1:10 same as above

8 x 50 @ :50 same as above

200 easy kick

3 x 300 pull @ :10 rest

100 easy

December 9, 2021  4300SCY

3 swim buddies - a pleasant surprise as Thursdays I usually have to swim solo, my workout

500 swim

500 pull, no paddles

500 pull paddles and buoy

2 x 200 kick #1 no fins, #2 w/fins

Main:

3x:

200 IM @ 3:10

6 x 25 stroke (1 round ea) @ :30

400 free @ 5:20

150 cool down

December 10, 2021 3750SCY

Sprint workout.  It was really crowded this morning (15 lap swimmers, 4 lanes).  11 of us were part of the Masters team when we used to have one, and we divided up to circle swim and do intervals appropriate to ability in 3 of the lanes, and the regular lap swimmers got one lane.  My group ended up in the lane that has a crooked lane line and gets really narrow at one end.  I feel beat up from hitting my hands on other swimmers or the lane line.  The most frustrating part is the 10 unused lanes that they won't let us use because they claim that they don't have enough guards to open the whole pool in spite of there being two guards behind the desk the ENTIRE time. Ugh!

500 swim

500 pull

200 kick

300 drill/scull/swim by 25

4 x 50 speed builders @ :50

Main:

4x:

25 sprint @ :30

50 easy @ 1:00

75 sprint @ 1:30

3x:

1 x 50 build @ :50

2 x 25 sprint @ :30

4 x 25 drill @ :30

1 x 75 sprint @ 1:10

4 x 100 pull @ 1:20

4 x 100 kick w/fins @ 1:30

December 11, 2021 4700SCY

three swim buddies, my workout

2x:

200 s/p/k w/fins

6 x 50 w/fins 25zombie/25swim

Main:

800 @ 10:40 neg. split

8 x 100 pull @ 1:20

800 @ 10:40 neg. split, faster than the first one

8 x 75 rotating IM @ 1:15

200 easy

December 13, 2021 4400SCY

three swim buddies, my workout

500 swim

300 pull

200 kick

8 x 50 kick 25 sprint/25 easy

Main:

4x:

100 build @ 1:30

5 x 50 descend 1-4 to fast #5 easy @ :45

4 x 25 choice sprint @ :30

rd 1 & 4 swim, rd 2 paddles only, rd 3 buoy & paddles

8 x 25 sprint @ :30 2 ea stroke

4 x 200 descend @ 2:40

200 easy4400

December 14, 2021 4700SCY

3x:

300 free

100 kick

Main:

4x:

4 x 100 free @ 1:25

1 x 100 IM @ 1:25

1 x 100 easy free @ 2:00

500 pull

16 x 25 4 each stroke @ :30

200 easy

December 15, 2021 4600SCY

600 swim

200 IM

500 pull

Main:

200 mod @ 2:50

200 build @ 2:45

100 fast @ 1:15

500 pull @ 6:50

200 mod @ 2:50

200 build @ 2:40

100 fast @ 1:20

400 pull @ 5:20

200 mod @ 2:50

200 build @ 2:35

100 fast @ 1:25

300 pull

300 kick w/fins

100 easy swim

December 16, 2021 4600SCY

800 swim

200 kick

4 x 100 descend @ 1:25

Main:

2x:

1 x 100 back @ 1:35

1 x 100 free @ 1:20

2 x 100 back @ 1:35

1 x 100 free @ 1:20

3 x 100 back @ 1:35

1 x 100 free @ 1:20

4 x 100 back @ 1:35

round 2 flip flop the back and free

4 x 100 kick w/fins @ 1:35

200 easy

December 17, 2021 3700SCY

600 swim

200 IM

2 x 200 kick w/fins 50flutter/50dolphin

16 x 25 4 ea stroke @ :30

Main:

4x:

1 x 25 stroke @ :30

1 x 75 free @ 1:15

2 x 25 stroke @ :30

1 x 50 free @ :45

3 x 25 stroke @ :30

1 x 25 free @ :35

4 x 25 stroke @ :30

1 x 50 easy :50

stroke swims fast, IM order by round

300 easy kick w/fins