Kristi's workouts

4-2-22 5000LCM

I actually got to swim with 5 other masters swimmers this morning! Yay!  and I didn't even have to make up the workout, extra yay!

1000 swim

6 x 100 odds IM @ 2:00, evens free @ 1:45

Main:

9 x 200 @ 3:15 descend by 3s & descend #3, 6, & 9

:30 rest

3 x 4 x 50 @ 1:00 hold same pace on all (mile pace), extra :30 between rounds

5 x 200 

2 pull @ 3:00

2 kick w/fins @ 3:15

1 easy choice

4/4/22 4700SCY

800 swim

300 pull

200 kick

12 x 25 kick 4 dolphin, 4 flutter, 4 whip @ :35

Main:

2 x 500 @ 6:50 alt 75fr/25ba

2 x 400 IM @ 6:30

2 x 300 build @ 4:00

2 x 200 pull @ 2:40

2 x 100 @ 1:20

100 easy

4-6-22, 4900 SCY

Solo swim

800 swim

200 kick

4 x 50 kick w/fins 25 zombie, 25 streamline @ :50

4 x 75 25 drill/50 build @ 1:10

4 x 25 build @ :25

Main:

5x:

75 @ 1:15

100 @ 1:15

125 @ 1:55

150 @ 1:55

50 @ :50

(100 and 150 are strong, other swims are active recovery)

500 kick w/fins, neg. split

300 easy

4-6-22, 4800SCY

800 swim

300 pull

200 kick

4x:

50 easy @ :50

25 sprint @ :25

Main:

200 @ 2:30

4 x 50 strong @ :45

300 @ 4:00 last 200 strong

4 x 50 strong @ :45

400 @ 5:40 last 200 strong

4 x 50 strong @ :45

500 @ 7:30 last 200 strong

4 x 50 strong @ :45

8 x 50 kick w/ fins @ :50

8 x 75 rotating IM @ 1:15

4-7-22, 4700SCY

800 swim

200 kick

4 x 50 @ :55 scull/swim

4 x 75 @ 1:15 50ba/25fr

4 x 25 @ :30 odds ba, evens fr

Main:

4x:

300 @ 4:15 every 4th length back, descend by round

4 x 50 descend @ :50 25ba/25fr

3x (kick w/fins):

200 strong @ 3:00

100 moderate @ 1:30

200 easy

4-8-22, 4700SCY

800 swim

200 kick

4 x 50 scull/swim

4 x 50 hypoxic (breathe every 3-5-7-9 by 50)

4 x 50 sprint-easy-sprint by thirds

Main:

200 @ 2:40 1st 50 race pace

50 easy @ :50

200 @ 2:40 1st 100 race pace

50 easy @ :50

200 @ 2:40 first 150 race pace

50 easy @ :50

200 @ 2:40 race pace

50 easy @ :50

400 @ 5:30 strong pace, get average

2 x 200 @ 2:50 faster pace than the 400

4 x 100 @ 1:25 descend starting at pace from the 200s

3 x 200 pull @ 2:40 ascend

300 easy kick w/fins alt 50flutter/50dolphin

4-9-22, 5600SCY

800 swim

200 kick

3 x 100 descend @ 1:30

4 x 50 speed builders @ :45

Main:

200 @ 2:50

2 x 75 @ 1:05

200 @ 2:50

4 x 75 @ 1:05

200 @ 2:50

6 x 75 @ 1:05

200 @ 2:50

8 x 75 @ 1:00

200 @ 2:50

10 x 75 @ 1:00

200 @ 2:50

200 are active recovery, 75s @ 1:05 are descend, 75s @ 1:00 are strong

Cool down:

6 x 50 kick w/fins @ :45 3 flutter/3 dolphin

6 x 50 pull @ :45

50 easy

4-13-22, 5000SCY

400 swim

4 x 50 @ :50

4 x 75 @ :10 rest easy, mod, strong by 25

100 easy

Main:

4 x 50 strong @ :50

200 pull @ 2:50 mod

2 x 100 strong @ 1:20

200 pull @ 2:50

200 strong @ 2:40

200 pull @ 2:50

2 x 100 strong @ 1:20

200 pull @ 2:50

4 x 50 strong @ :45

3 x 200 IM @ 3:10

12 x 50 @ :50 kick w/fins

1000 easy pull

4-14-22, 4700SCY

1 swim buddy

800 swim

200 kick

4 x 50 scull/swim

4 x 50 breathe 3-5-7-9

4 x 50 IM order

Main:

4 x 100 @ 1:25 descend

4 x 50 kick @ 1:00

3 x 100 @ 1:25 descend

3 x 50 kick @ 1:00

2 x 100 @ 1:25 descend

2 x 50 kick @ 1:00

1 x 100 @ 1:25 strong

1 x 50 kick @ 1:00

repeat, replace kick w/ back swim @ :50

100 cool down

4-22-22 4200SCY

Sorry for the gap in posting workouts.  I had a couple of minor medical procedures that kept me out of the water.  Although this workout is sprint-y, I just swam it easy to moderate because I'm still restricted on "vigorous" exercise -- whatever that means...  I had two buddies to swim with, and they both did the sprints.

500 swim

300 pull

200 kick

Main:

2x, round 1 free, round 2 choice:

4 x 75 @ 1:10 easy/mod/fast by 25

4 x 50 @ :50 easy/fast by 25

4 x 50 @ 1:00 sprint

200 easy 3:00

4 x 25 @ :30 sprint

6 x 50 @ :50 breathe 3,5,7 by 50

12 x 25 kick w/fins @ :25

600 pull (cool down)