Kristi's workouts

3-18-22, 5100SCY

500 swim

300 pull

200 kick

12 x 50 @ :05 rest 4 scull/swim, 4 drill/swim, 4 swim

Main:

2x:

10 x 50 @ :45 1-5 build, 6-10 descend

5 x 100 @ 1:20 hold steady pace

1 x 500 @ 6:40 round 2 faster than round 1

4 x 125 kick @ 1:55 w/fins

3-19-22, 5000LCM

I was very surprised to arrive to the pool this morning and have it be LCM.  It had been over two years since the pool had been set up for long course.  It was a very pleasant change, and I even had some workout buddies.

1000 swim

450 50ba/50fr @ :30 rest

6 x 50 ba/br @ 1:00

350 25ba/25br/50fr @ :30 rest

4 x 50 fly/fr @ 1:00

200 easy

500 pull @ 7:30

6 x 100 descend by 3s @ 1:35

200 easy

8 x 50 @ 1:00 odds sprint, evens easy

3 x 200 descend @ 3:05

200 easy

3-22-22, 5200SCY

Solo swim

500 swim

500 pull

16 x 25 kick w/fins @ :25 alt 4 flutter/4 dolphin

100 choice

Main:

4 x 200 IM-ish @ 3:20

#1 IM, #2 replace ba w/ fly, #3 replace breast with fly, #4 replace free w/fly

5 x 100 @ 1:20, last 25 strong

10 x 50 w/fins odds fly, evens ba @ :45

5 x 100 @ 1:30 last 50 strong

12 x 25 kick 4 dolphin/4 flutter/4 whip @ :30 dolphin and flutter w/ fins

5 x 200 pull, ascending interval starting @ 2:30, increasing by :05 

100 easy

3-24-22, 6000SCY

800 swim

200 kick

4 x 50 scull/swim

4 x 50 drill/swim

6 x 25 @ :30 odds free, evens back

Main:

4 x 200 @ 2:40

10 x 25 odds free @ :25, evens back @ :30

4 x 150 @ 2:00

10 x 25 same as above

4 x 100 @ 1:20

10 x 25 same as above

4 x 50 @ :40

8 x 50 kick w/fins @ :50 odds fast/easy, evens easy/fast

3 x 300 pull @ 4:00 descend

400 cool down

3-25-22, 5000SCY

500 swim

300 pull

200 kick

4 x 50 speed builders @ :45

Main:

6x:

100 sprint + 300 choice recovery @ 5:30

3 x 100 kick @ :10 rest

3 x 100 IM @ 1:40

12 x 25 kick w/fins @ :25

500 easy pull

3-28-22, 4800SCY

600 swim

200 pull

200 drill

4 x 75 back drill/back swim/back kick

4 x 50 w/fins 25 zombie kick/25 free

Main:

5 x 500

#1 all free, build to moderately strong @ 7:00

#2 75 ba/25 fr @ 8:00, last 100 strong

#3 50br/50fr @ 8:00, last 200 strong

#4 25 fly/75 fr @ 7:00 last 300 strong

#5 all free, last 400 strong

600 easy pull

200 easy kick alt 50flutter/50whip

3-29-22, 5100SCY

Solo swim

500 swim

300 pull

200 kick

8 x 25 IM order @ :30

4 x 50 build @ :45

Main:

1000 @ 13:30 (25fast/25easy/50fast/50easy/75fast/75easy/100fast/200moderate/100fast/75easy...)

800 @ 10:40 (200 build/400 maintain strong/100stronger/100strongest)

600 @ 8:00 (100 build/300 maintain strong/100 stronger/100 strongest)

400 neg. split (open turn @ 200 to check time) @ 5:20

200 moderate @ 2:40

100 strong

10 x 50 kick w/fins @ :45

100 easy

3-30-22, 4700SCY

Solo swim

800 swim

200 kick

4 x 50 1 arm drill/choice by 25

4 x 50 25 kick/25 choice (w/fins)

4 x 50 stroke/free by 25

Main:

3x:

2 x 100 50fl-50ba @ 1:40

2 x 100 50ba-50br @ 1:45

2 x 100 50br-50fr @ 1:40

1 x 200 IM @ 3:20

1 x 200 easy

round 2 w/ fins: take :10 off each interval

round 3:  increase effort

100 easy

3-31-22, 4900SCY

700 swim

300 pull

200 kick

Main:

400 pull @ 5:25

4 x 100 strong @ 1:35

400 swim @ 5:20

3 x 100 strong @ 1:30

400 swim @ 5:15

2 x 100 strong @ 1:25

400 pull @ 5:10

1 x 100 strong @ 1:20

8 x 50 kick w/ fins @ :45

8 x 75 descend by 4 @ 1:05

100 easy kick 

4-1-22, 4700SCY

Solo swim

700 swim

300 pull

200 kick

6 x 50 choice/free @ :50/:45/:40 x2

4 x 25 @ :30 strong

Main:

3 x 400 #1 & 3 @ 5:25, #2 @ 5:15

8 x 100 2 easy, 2 strong @ 1:25

100 easy dolphin kick on back w/fins

8 x 50 kick w/fins @ :50 

2 x 300 pull @ 4:00 breathe 3-5-7 by 50