Kristi's workouts

December 20, 2021 5000 SCY

three swim buddies, Brigitta's workout

400 swim

2x:

300 pull

200 kick w/fins

Pre-set:

4x 2 x 75 start on 1:20, take off :05 each round, choice stroke

Main:

50 moderate free @ :50

100 build free @ 1:25

150 every other 25 stroke @ 2:15

200 every 4th 25 fast @ 1:50

300 every 4th 25 stroke @ 4:20

and back down the ladder just as above

repeat entire ladder but all free pull @ 1:20 base

400 easy

December 21, 2021 4200SCY Solo swim, workout modified from the Workout Library

500 sw

500 swim

2x:

300 kick w/fins

4 x 50 build @ :50

Main:

3x:

200 pull @ 2:40

2 x 100 kick @ 2:10

4 x 50 @ :55 max 5 breaths

8 x 25 to the feet @ :30, rd 1 free, rd 2 fly, rd 3 choice

100 easy @ 2:00

December 22, 2021 4500SCY

Three swim buddies, Brigitta's workout

800 swim

16 x 25 IM order 4 ea stroke @ :30

Main:

500 swim @ 6:40

2 x 250 @ 3:40 swum as fl-fr-ba-fr-br-fr-fr-fr + 50 choice (I did free)

400 pull @ 5:20

2 x 200 #1 back #2 IM @ 3:20

300 swim @ 4:00

2 x 150 #1 free build by 50 @ 2:00, #2 IM (no free) @ 2:20

5 x 100 pull @ 1:20

December 23, 2021 4500SCY

Solo swim

600 swim

300 pull

200 kick

Main:

8 x 50 pull @ :45

1 x 100 pull easy @ 1:25

6 x 100 last 25 fast @ 1:20

1 x 100 easy kick @ :10 rest

4 x 200 descend @ 2:40

1 x 100 easy kick @ :10 rest

2 x 300 neg split @ 4:00

1 x 100 easy kick @ :10 rest

6 x 75 kick w/fins dolphin on back @ 1:15

150 easy

December 24, 2021 5250SCY

Swam with three buddies.  12 days of Christmas workout from the Workout Library

12 x 100 choice @ 1:30 every 3^rd, no free

11 x 75 choice @ 1:10 middle 25 no free

10 x 50 @ 1:00 25k/25s

9 x 25 @ :30, choice descend by 3s

8 x 100 pull @ 1:20

7 x 75 choice @ 1:10 3 fast, 1 easy, 2 fast, 1 easy

6 x 50 choice @ 1:00 2 fast, 1 easy

5 x 25 choice @ :30 fast

4 x 100 kick w/fins @ 1:30

3 x 75 fast swim w/fins @ 1:00

2 x 50 swim w/fins fast @ :50

1 x 25 easy w/fins

December 26, 2021 4700SCY

solo swim

12 days of Christmas workout

1 x 1000 choice swim

2 x 200 #1 alt 50 zombie kick/50 streamline kick w/fins, #2 swim build

3 x 300 @ 4:00 descend

4 x 50 kick @ :50, w/ fins

5 x 100 IM @ 1:35

6 x 75 free, last 25 sprint @ 1:05

7 x 50 2 fl, 2 ba, 2 br, 1 fr @ 1:00

8 x 25 @ :30 alt fly/ba

9 x 50 @ :40 strong

10 x wall push ups/outs

11 x push ups

12 x 25 kick w/fins @ :25

250 easy pull

December 28, 2021 4000 SCY

1 workout buddy, my workout

500 swim

300 pull

200 kick

Main:

400 @ 5:20 (200mod/200 strong)

6 x 50 @ :45 5 dolphin kicks + 5 fast strokes off walls

6 x 50 @ :50 25fl/25ba

400 @ 5:10 (200 strong/200 mod)

6 x 50 build to last 15m fast @ :45

6 x 50 @ :55 25ba/25br

400 pull @ 5:00

10 x 25 kick @ :40

10 x 25 odds fr/evens fly @ :30

100 easy

January 1, 2022 5100SCY

Sorry that I haven't posted for a while.  I missed a few pool sessions because I've been enjoying the amazing snow for skiing.

One swim buddy. We didn't have enough time to swim 100 x 100 as our 10 year old daughters came to swim too and didn't want to wait that long for us.

50 x 100

1-10 warm up @ 1:30

11-20 kick w/fins @ 1:30

21-30 pull @ 1:20

31-40 3 @ 1:20, 1 @ 1:15, 1 @ 1:30 x2

41-50 3x(50stroke IM order/50 fr) last 100 IM @ 1:35

100 easy

Jan. 3, 2022 4500SCY

Four swim buddies, Brigitta's workout

800 swim

200 kick w/fins no board

200 kick no fins w/board

12 x 25 @ :30 3 fly, 4 ba, 4 br, 1 fr

Main:

3x:

200 moderate @ 2:50

200 strong @ 2:35

100 fast @ 1:15

1x:

300 moderate @ 4:00

200 fast @ 2:30

3 x 200 pull @ 2:45

400 easy

Jan 4, 2022 5000SCY

Solo swim

600 swim

300 pull

200 kick

Main:

400 pull @ 5:20

4 x 100 strong @ 1:25

400 pull @ 5:20

3 x 100 strong @ 1:20

400 pull @ 5:20

2 x 100 strong @ 1:15

400 pull @ 5:20

1 x 100 strong @ 1:10

8 x 50 kick w/ fins @ :45

300 easy swim

300 kick w/fins alt 50 flutter/50 dolphin

200 easy