Kristi's workouts

May 5, 2021 4700SCY

Water temp: 84

800 swim

350 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

50 easy

May 6, 2021 5300SCY

800 swim

200 kick

4 x 50 scull/swim

4 x 75 k/ba/fr

4 x 25 hypoxic

Main:

3x:

200 @ 2:50 75fr/25ba

2 x 100 back @ 1:40

200 free @ 2:40

8 x 50 @ odds fr @ :45, evens ba @ :50

4 x 25 free @ :25

300 easy

May 7, 2021 5200SCY

Water temp: 85 (Yuck!)

water temp: 85

800 swim

200 kick

4 x 50 scull/swim @ :55

4 x 50 fr/ba @ :50

4 x easy/fast/easy by thirds @ :50

Main:

1 x 400 pull @ 5:20

4 x 100 @ 1:40, last 25 breast

1 x 300 pull @ 4:00

4 x 75 @ 1:10, last 25 breast

2 x 200 pull @ 2:40

8 x 50 @ :50 alt 25fr/25 br and 25br/25fr

2 x 150 pull @ 2:00

12 x 25 alt 3 fr @ :25, 3 br @ :30

6 x 100 kick w/fins @ 1:35 3 flutter, 3 dolphin

200 easy

May 8, 2021 4700SCY

Water temp:  86  When the water tops 85, I have a really hard time getting motivated.  I swam the group workout brought by a fellow swimmer.  The only modification that I made was to tighten up the intervals on the pull set to get my heart rate up a little since the rest of the workout was very much recovery pace.

700 swim

200 kick

8 x 75 @ 1:30 50 drill/25 kick

1-4 free, 5-8 IM order

Main:

3x:

4 x 50 free @ :50

1 x 100 25fl/75ba @ 1:45

1 x 100 25ba/75br @ 1:45

1 x 100 IM @ 1:45

50 easy, leaving on next top

Pull set:

8 x 150 starting @ 2:05 and taking :05 off interval every two 150s

100 easy

Cool down:

250 alt 50scull/50swim

May 10, 2021 5600SCY

water temp 85

I forgot that my workout buddy wasn't coming today, and she brings Monday's workout.  With the warm water and not having something prepared in advance, I made it up as I went along.  It's not very inspired...

1000 swim

800 pull

600 kick w/ fins

400 drill (50 finger drag/50 catch up/50 6 count/50 fists

200 50 scull/50swim

100 @ 1:25

300 @ 4:05

500 @ 6:45

700 @ 8:05

900 @ 9:25

100 easy

May 11, 2021 5000SCM

800 swim

200 kick

4 x 50 d/s

4 x 50 k/s

3 x 100 @ 1:30

Main:

2 x 25 @ :25

2 x 75 @ 1:10

2 x 125 @ 1:55

2 x 175 @ 2:40

2 x 225 @ 3:25

repeat 225s and go back down the ladder

5 x 100 kick w/fins @ 1:40

300 easy pull

May 12, 2021 4900SCM

800 swim

200 kick

4 x 50 w/fins 25 zombie kick25 streamline kick

4 x 50 d/s

4 x 50 IM order/fr

Main:

3x::

50 fly @ 1:00

100 50ba/50br @ 1:50

150 50br/50fr/50fl @ 2:50 (I probably needed to make this interval faster, but the water was really warm, and I appreciated the extra rest)

200 Free @ 3:00

150 same as above

100 same as above

50 same as above

add a 200 free each round

300 easy pull

May 13, 2021 5200SCY

800 swim

200 kick

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

4 x 50 d/s

4 x 50 speed builders @ :45

Main:

5x:

200 @ 2:50 - take :05 off interval each round

100 @ 1:30 hold best possible average

100 easy @ 1:40

2 x 300 pull @ 4:00 neg split

6 x 100 kick w/fins @ 1:30

400 easy

May 14, 2021 4600SCY

800 swim

300 pull

200 kick

12 x 25 @ :30 12.5 fly/12.5fr

Main:

6 x 400 IM @ :15 rest

#1 50k/50d

#2 straight

#3 75k/25s

#4 straight w/fins

#5 25k/75s

#6 straight

600 easy 100s/50scull

May 17, 2021 5400SCY

Water temp 86 -- I'm getting really sick of swimming in overheated water.  It makes it very hard to get motivated...

800 swim

300 pull

200 kick

8 x 50 scull/breast @ :10 rest

Main:

2x:

200 @ 2:40

150 @ 1:55

100 @ 1:15

50 @ :40

200 easy @ 3:10

4x:

200 IM @ 3:20

200 pull free @ 2:40

8 x 75 kick w/fins @ 1:10

250 easy