Kristi's workouts

5-18-22, 5000SCY

800 swim

200 kick

3 x 100 25scull/25catch-up drill/50swim

8 x 25 @ :25

Main:

4x:

300 @ 4:00

3 x 100 rd 1-2 @ 1:25, rd 3-4 @ 1:20

1 x 100 easy @ 1:30

2 x 50 rd 1-2 @ :45, rd 3-4 @ :40

rd 1 & 3 pull, rd 2 & 4 swim

extra rest between rounds

6 x 50 kick w/fins @ :50 odds flutter, evens dolphin

5-19-22, 4800SCY

800 swim

200 kick

200 scull/kick/drill/swim by 50

4 x 50 @ :50 rest 25 breathe 5, 25breathe 7

4 x 50 @ :50 odds stroke, evens free

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

Main:

4 x 100 IM @ 1:35

4 x 100 easy @ 1:25

3 x 100 @ 1:35 (fl/ba, ba/br, br/fr)

3 x 100 easy @ 1:25

2 x 100 @ 1:35 (1 fly, 1 ba)

2 x 100 easy @ 1:25

1 x 100 breast @ 1:40

1 x 100 easy @ 1:25

1 x 100 IM @ 1:35

2 x 100 fr @ 1:25

3 x 100 IM @ 1:35

4 x 100 fr @ 1:25

5-20-22, 4600SCY  Fast Friday workout modified from the Workout Library

600 free

200 IM drill

200 kick

500 pull

Main (2100):

8 x 50 swim golf @ :50

12 x 25 choice @ :30 odds no free, evens free

8 x 50 choice @ 1:00 #1 12.5 hard/12.5 easy, #2easy/hard #3 hard through and off the turn, #4 all hard, repeat

12 x 25 @ :30 w/fins free, back, or fly 15m underwater dolphin kick

8 x 50 kick @ :50 w/fins odds flutter, evens dolphin

12 x 25 w/ paddles, buoy at the ankles @ :30

Post set:

50-100-150-200-200-150-100-50

Pull on the way up, 1:20 base

Kick w/fins on the way down 1:30 base

5-21-22,5000LCM

Had a good group this morning. It was almost like being a Masters team again (minus having a coach).

800 swim

300 kick

2x:

200 back @ 3:45

2 x 100 kick @ 2:30

4 x 50 drill @ 1:00

4x:

50 IMO by round @ 1:00

100 fl/ba, ba/br, br/fr, fr/fl by 50s by round @ 2:00

150 free @ 2:15

Pull set:

300

2 x 150

3 x 100

2 x 150

300

all on 1:30 base

5-23-22, 5000SCY

500 swim

400 pull

200 kick

3 x 500 #1 @ 6:40, #2 @ 6:35, #3 @ 6:45 pull

2x:
4 x 75 easy/mod/hard by 25 @ 1:05

4 x 50 easy/hard by 25 @ :45

4 x 25 hard @ :30

rd 1 free, rd 2 IM 75s @ 1:15, 50s @ :55

8 x 75 kick w/fins @ 1:10

10 x 25 fly w/fins @ :25

10 x 25 back or breast w/fins @ :25

100 easy

5-24-22, 5000SCY

Solo swim

800 swim

300 pull

200 kick

10 x 25 @ :30 2fl/1ba

10 x 25 @ :30 2ba/1fl

Main:

1 x 400 IM @ 6:20

1 x 800 @ :20 rest 50k/50s

1 x 800 pull, breathe every 5th @ 10:40

2 x 200 neg split @ 2:40

100 easy

4x:

4 x 25 @ :25 choice, odds fast, evens easy

2 x 50 strong @ :50 IM order by round

5-25-22, 4800SCY

500 swim

400 pull

200 IM drill

200 kick

Main:

10 x 100 IM @ 1:35

10 x 100 free alt 2 50d/50build, 1 fast @ 1:30

10 x 100 pull 75fr-25ba @ 1:25

3 x 100 kick w/fins @ 1:40

200 easy 

5-26-22, 5200SCY

Solo swim

800 swim

300 pull

200 kick

4 x 50 speed builders @ :50

4 x 25 alt ba/fl @ :30

Main:

2 x 100 pull @ 1:20

10 x 50 kick w/fins @ :50

2 x 200 #1 @ 2:30 #2 @ 2:40

8 x 50 stroke, no free @ 1:00

2 x 300 @ 4:00 pull, strong

6 x 50 kick w/fins @ :50

1 x 400 @ 5:20

4 x 50 stroke, no free @ 1:00

1 x 500 pull @ 6:30

2 x 50 strong @ :45

5-27-22, 4400SCY Fast Friday, Brigitta's workout

2x:

200 swim

100 kick

300 pull

Main:

2x:

8 x 25 sprint @ :25

1 x 200 easy @ 2:55

48 x 50

4 kick @ 1:00- 2 swim @ :50

4 kick w/fins @ :50 - 4 swim @ :50

4 x kick @ 1:00 - 6 swim @ :50

2 x(4 x kick w/fins @ :50 -8 swim @ :50)

all kick is sprint, 50s moderately strong choice

5-28-22, 5400LCM 

I'm finally back on my GTD pace.  After missing several weeks for varicose vein treatments, I was over 20 miles behind pace in late April.  Now I have one week to get ahead of my pace before I miss 9 more days when I travel to France.

500 swim

200 kick

300 fist drill/scull/swim by 25

3 x 100 descend @ 1:40

4 x 50 @ :50 odds easy, evens fast

Main (3300):

550 easy @ 8:40

5 x 150 hold strong pace @ 2:20

450 easy @ 6:50

4 x 150 hold stronger pace @ 2:20

300 easy @ 4:50

3 x 150 hold even stronger pace @ 2:20

200 easy @ 3:10

2 x 150 hold yet a stronger pace @ 2:20

100 easy @ 1:40

150 fast

50 easy