Kristi's workouts

4-23-22, 4900SCY

Swam at the downtown Y for the first time in over 2 years.  There were a lot of the masters crew there, but with 8 of us in two lanes, we had to pick a workout that worked for everyone.  Slower intervals than I usually do, but it was nice to be social.  Plus, I'm not supposed to be working out hard for at least another week, so it was actually perfect.

800 swim

200 kick

3x:

3 x 150 rd 1 & 3 @ 2:15, rd 2 @ 2:30

3 x 50 rd 1 & 2 @ 1:00, rd 3 @ :50

3 x 100 rd 1 & 3 @ 1:30, rd 2 @ 2:00

3 x 200 pull @ 2:45

4-25-22, 5000SCY

4 workout buddies, Brigitta's workout 

500 swim

200IM-175fr-150IM-125fr-100IM-75fr-50ba-25fr

4x:

4 x 25 @ :30 sprint

200 pull @ 3:00

600 IM (done as 100IMs) @ 9:30

2 x 300 pull @ 4:00

12 x 50 kick w/fins 1-6 @ :50, 7-12 @ :45

600 easy

4-26-22, 5000SCY

1 swim buddy

800 swim

300 pull

200 kick

Main:

10 x 100

1-5 @ 1:30

6-10 @ 1:25

5 x 200

1-3 @ 2:50

4 @ 2:40

5 @ 2:45

2 x 500 @ 6:50

5 x 100 kick w/fins @ 1:30

200 easy

4-27-22, 4400SCY

5 swim buddies -- yay!

1000 swim

12 x 25 IM order @ :30

Main:

300 @ 4:30

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

300 @ 4:45 (split at the 100s for :10)

6 x 50 @ :45

100 easy @ 2:00

300 @ 4:30

200 easy

Descend pace on each 300, with the last one very strong

Post set:

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

100 cool down

4-29-22 4550SCY  We had 9 swimmers doing today's workout together. Yay!

500 swim

400 pull

200 kick

3 x 100 @ 1:25 build

Main:

2x:

4 x 150 2 @ 1:55, 2 @ 2:10

4 x 75 back @ 1:10

6 x 50 25stroke/25fr @ :50

10 x 25 kick w/fins @ :25

500 easy

4-28-22, 5000SCY 2 swim buddies, but they both got out a little early

800 swim

300 pull

200 kick

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

Main:

200 @ 2:45

300 @ 4:00 pull

200 @ 2:45

300 @ 4:00

400 @ 5:10 pull

200 @ 2:45

300 @ 4:10

400 @ 5:20

500 @ 6:30 pull

2 x 150 kick w/fins @ 2:20

4-30-22, 5000LCM

The pool has been getting cooler every day since Wednesday.  Up until today, I was able to feel somewhat warmed up in in the middle of the main set. Today, however, I never got warm.  My fingers and toes were blue and I couldn't stop shaking until I took a really hot shower.  The facility won't admit to anything going on, but obviously the pool heater is either not functioning or there is a messed-up setting.  I really hope that it's back to normal Monday morning.  I'm certainly not a fan of overheated water, but I struggle to perform when it's really cold too.

1000 swim

200 kick

12 x 50 @ :50 4 swim, 4 pull, 4 swim -- descend each group of 4

Main:

12 x 100 @ 1:45 3,6,9 & 12 are fast free, the others are easy 50fr/50ba

300 easy

Pull ladder:

50-100-150-200-250-250-200-150-100-50 @ 1:30 base

Cool down:

200 easy

5-2-22, 5000SCY

Pool was still really cold this morning.  Supposedly 77

500 swim

500 50s/50k

6 x 50 kick w/fins @ :50

Main:

5 x 100 @ 1:20

200 @ 2:40

4 x 100 @ 1:20

300 @ 4:00

3 x 100 @ 1:15

400 pull @ 5:30

2 x 100 @ 1:15

500 @ 6:50

1 x 100 @ 1:15

10 x 25 kick w/fins @ :25

550 easy (I did this in the instuctional pool which is around 88.  Normally, I would find that stiffling, but today it helped warm up my core temp so that I wasn't freezing while I got dressed.)

5-3-22, 4800SCY

Pool was back to a normal temp today.  I had one swim buddy, but only for 1 round of the main set.

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 no free

4 x 75 strong free @ 1:00

4 x 25 strong free @ :25

~:30 rest (next top or bottom)

4 x 100 kick w/fins @ 1:30

100 easy

5-4-22, 5000SCY

Two swim buddies

800 swim

300 pull

200 kick

4 x 50 @ :50 speed builders

3 x 200 pull @ 2:50

Main:

2x:

50 @ :45

100 @ 1:20

150 @ 1:55

200 @ 2:40

150 @ 1:55

100 @ 1:15

50 @ 1:00

Repeat a 3rd time but kick w/fins @ :05-:10 rest

8 x 50 @ 25ba/25fl @ :55

100 easy