Kristi's workouts

Jan 20, 2022 4700SCY

Solo swim

400 swim

200 kick

3 x 100 descend

Main:

800 pull

700 w/fins 3rd and 6th 100 kick

600 100 fr/50 IM order

500 w/ fins and paddles

400 50IM/50 fr

300 50ba/50fr

200 50fl/50br

100 50br/50fr

4 x 50 kick @ 1:00

January 26, 2022 4200SCY

One swim buddy.  First swim since last Thursday because I've been sick.  I did this workout exactly a year ago in SCM, and did it today in SCY without getting very much rest on the intervals.  I guess that my body is still recovering.

800 swim

200 kick

200 pull

12 x 50 4 kick @ 1:10, 4 drill @ :50, 4 descend @ :50

Main:

3x:

175 free @ 2:30

25 fly @ :35

150 free @ 2:10

50 ba @ 1:00

125 free @ 1:50

75 breast @ 1:20

100 free @ 1:30

100 IM @ 1:45

Jan 27, 2022 4700SCY

solo swim.  Nice and slow.  Still not feeling 100%

600 swim

300 pull

200 kick

Main:

1 x 600 @ 8:10

2 x 200 @ 3:00

1 x 300 pull @ 4:00

2 x 100 kick @ :10 rest

1 x 200 @ 2:50

2 x 150 @ 2:10

2 x 200 @ 2:50

2 x 300 pull @ 4:00

4 x 100 @ 1:25

4 x 75 @ 1:10

Jan 28, 2022 4200SCY

1 swim buddy

500 swim

300 pull

200 kick

Main:

4 x 250 1-2 w/fins 150 kick/100 IM swim @ :10 rest 3-4 free @ 3:45

16 x 25 @ :30 2 stroke IM order/2 free

4 x 150 @ :10 rest 75 kick/75 swim

12 x 25 @ :30 2 sprint/1 easy

4 x 100 @ 1:30

8 x 25 2 each stroke IM order @ :30

4 x 50 sprint @ :50

4 x 25 easy @ :30

4 x 25 kick @ :35

Workout as written is 4300, but I missed a 100 for a potty break.

Jan 31, 2022 4800SCY

One swim buddy

600 swim

400 pull

200 kick

6 x 50 descend by 3s @ :45

Main:

4 x 200 pull @ 2:50

4 x 200 swim descend @ 2:50

:45 rest

4 x 200 strong @ 2:40

5 x 100 kick w/fins @ 1:30

400 easy

Feb 1, 2022 5000SCY

Solo swim (except for the part where I had to circle swim with two lap swimmers who were not my speed or doing the same thing which made me miss a few intervals)

600 swim

200 kick

4 x 50 k/s @ :50

4 x 50 descend @ :45

Main:

3x:

100 free @ 1:20

200 IM @ 3:10

300 pull @ 4:00

300 swim @ 4:00

200 IM @ 3:10

100 free @ 1:20

200 easy

Feb 2, 2022 4800SCY

1 swim buddy, but he had to get out early

500 swim

300 pull

200 kick

Main:

500 @ 7:00 last 200 stronger

5 x 100 @ 1:20 75 smooth, 25 strong

400 @ 5:25 last 150 stronger

4 x 100 @ 1:20 50smooth/50strong

300 pull @ 4:00 last 100 stronger

3 x 100 @ 1:20 strong

200 @ 2:50 last 50 stronger

2 x 100 kick @ 1:10

100 easy

8 x 75 @ 1:15 rotating IM

300 easy 

Feb. 3, 2022 4600SCY

Solo swim

800 swim

200 kick

4 x 75 scull/k/s

4 x 50 d/s

4 x 25 build fly

Main:

300 @ 4:10 moderate

3 x 100 best possible average @ 1:25

300 @ 4:10 moderate

3 x 100 best possible average @ 1:25

300 @ 4:05 moderate

6 x 50 @ :50 best possible average

300 @ 4:00 moderate

12 x 25 @ :30 best possible average 4 ea stroke, no free

5 x 100 kick w/fins @ 1:30

100 easy

Feb 4, 2022 4700SCY

1 swim buddy

800 swim

200 kick

4 x 50 smooth @ :50

4 x 50 fast break out @ :50

Main:

2 x 400 @ 5:20

4 x 50 descend @ :45

2 x 300 @ 4:00

4 x 50 kick @ 1:10

2 x 200 @ 2:40

4 x 50 IM order @ :50

2 x 100 @ 1:20

all pairs, second swim stronger than the first

8 x 50 pull @ :50 descend by 4s

300 easy kick w/fins

Feb. 5, 2022 5000SCY

900 swim

200 kick

6 x 50 w/fins 25 dolphin kick/25 fly

Main:

6 x 200 IM w/fins @ 3:10

8 x 25 dolphin kick w/fins @ :30

6 x 50 IM order no free @ 1:00

6 x 200 3 pull @ 2:40, 3 swim @ 2:50

8 x 25 back kick w/fins @ :30

6 x 50 back @ :50 w/fins strong break outs off walls

200 easy