Kristi's workouts

April 23, 2021 5400SCY

Water temp:  84-86 (84 on the end away from the where the heat comes in, 86 by the heat)

200 swim

200 kick

200 IM drill

200 pull

200 swim

3x:

4 x 50 @ :50

rd 1 breathe  3-5-7-5, rd 2 free descend, rd 3 reverse IM order

Main:

4 x 100 kick w/fins @ 1:40

4 x 50 swim w/fins @ :45

1 x 500 free @ 6:45

5 x 100 @ free descend @ 1:30

1 x 400 pull @ 5:20

4 x 100 descend @ 1:25

1 x 300 IM @ 4:30

3 x 100 descend @ 1:20

1 x 200 choice @ 2:50

2 x 100 descend @ 1:15

1 x 100 IM @ 1 :40

1 x 100 free fast

200 cool down

5400m

April 24, 2021 5200SCY

Water temp 84-86

I swam with a group today.  The intervals had a lot more rest than I usually get, but it was nice to swim with group and not have to write my own workout.  Plus, with all the extra rest, I didn't overheat.

1000 swim

16 x 25 IM order @ :30

Main:

300 @ 4:30

300 @ 4:45 (split at 150 for :15)

300 @ 5:00 (split at the 100s for :10)

6 x 50 @ :45

100 easy @ 2:00

300 @ 4:30

200 easy

Post set:

24 x 50 @ 1:00 every 3rd fast, choice

Pull set/cool down:

4 x 200 1-3 moderately strong @ 2:40, #4 easy

April 26, 2021 5500SCY

Water temp 85.  This was a tough workout in such warm water...

800 swim

300 pull

200 kick

8 x 75 @ :10 rest alt 50k/25s, 25k/50s

Main:

200 @ 2:40

300 @ 3:45

200 @ 2:45

300 @ 4:00

400 @ 5:00

300 @ 4:10

400 @ 5:20

500 @ 6:15 (I pulled this one)

400 @ 5:35

4 x 150 kick w/fins @ 2:20

April 27, 2021 5000SCY

water temp:  85

800 swim

200 kick

4 x 50 d/s

4 x 75 25fl/25br/25fr

4 x 25 odds fr, evens fl or br

Main:

4x:

300 @ 4:15 75fr/25fl

4 x 50 free @ :50

3x kick w/fins:

200 strong @ 3:10

100 moderate @ 1:35

500 easy pull

April 28, 2021 5000SCY

800 swim

400 pull

200 kick

6 x 125 pull @ 1:45

Main:

4x:

200 IM @ 3:20

2 x 75 dolphin kick on back w/fins @ 1:10

2 x 50 free @ :45

2 x 25 fly @ :35

(on the last round, I did the IM on the 3:10 and the 25s on the :30)

4 x 50 kick @ 1:00 25fast/25easy

4 x 50 scull/swim @ :55

500 easy

April 29, 2021 5100SCM

800 swim

200 kick

4 x 50 k/s

4 x 50 drill/swim

4 x 25 build

Main:

4x:
4 x 50 @ :50* strong

4 x 100** @ 1:25 strong

1 x 100 easy @ 1:40

*take :05 off 50 interval for rounds 3 & 4 

** take away 1 x 100 each round

6 x 50 kick w/fins @ :55

4 x 150 @ 2:10 pull

500 easy

April 30, 2021 5000SCM

800 swim

200 kick

4 x 50 1-arm drill/swim odds fly, evens back

4 x 50 k/w, IM order w/fins

4 x 50 stroke IM order/free

Main:

3x:

2 x 100 @ 1:45 fl-ba

2 x 100 @ 1:50 ba-br

2 x 100 @ 1:45 br-fr

1 x 200 IM broken at 50 for :05 @ 3:30

1 x 200 easy free

round 2 w/ fins, all 100s @ 1:45

200 easy kick w/fins

200 easy swim 

May 1, 2021 5000SCY

water temp 84

I swam with a few folks from what used to be our masters team.  It was nice to have company.  Sue Arnold brought the workout.  I changed the distances so that I could stay on the same interval as the group.

1000 swim

100 kick

12 x 75 @ 1:30 4 swim, 4 pull, 4 swim -- descend each group of 4

Main:

10 x 100 @ 1:35 3,6,9 & 10 are fast free, the others are easy 25fr/25ba

200 easy

Pull ladder:

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

Cool down:

300 easy

4 x 100 @ :10 rest 50scull/50swim

May 3, 2021 5200SCY

The pool was the usual 84-85 today, but it was also really cloudy and smelly.  Not sure that I should have swum in it, but I haven't keeled over yet...

800 swim

200 kick

4 x 75 k-d-s

2 x 50 build

4 x 25 strong

Main:

2x:

2 x 250 pull @ 3:30

4 x 125 @ 1:50 first and last 25 fly

4 x 75 strong free @ 1:00

4 x 25 strong free @ :20

:30 rest

100 easy

4 x 100 kick w/fins @ 1:30

400 easy

May 4, 2021 5000SCM

Pool temp: 84

800 swim

200 kick

4 x 50 k/s IM order

4 x 50 1-arm fly/fr

4 x 50 IM order

Main:

4 x 200 IM 100k/100s @ 4:00

6 x 100 50 stroke IM order/50 fr @ 1:50

8 x 50 1-4 IM order, 5-8 reverse IM order @ 1:00 (except fr @ :50)

6 x 100 pull @ 1:30 descend by 3s

6 x 100 kick w/fins @ 1:40 descend by 3s

400 easy