Kristi's workouts

12-16-22 4000SCY

600 swim

200 IM drill

2 x 200 kick w/fins 50 flutter/50dolphin

16 x 25 @ :30 4 ea stroke IM order

Main:

4x:

1 x 25 stroke @ :30

1 x 75 free @ 1:15

2 x 25 stroke @ :30

1 x 50 free @ :50

3 x 25 stroke @ :30

1 x 25 free @ :30

4 x 25 stroke @ :30

1 x 50 easy free @ :50

all of the stroke is sprint

300 pull

300 kick w/fins

12-19-22 4800SCY

400 swim

2x:

300 pull

200 kick w/fins

Pre-set:

4x 2 x 75 start on 1:20, take off :05 each round, choice stroke

Main:

50 moderate free @ :50

100 build free @ 1:25

150 every other 25 stroke @ 2:15

200 every 4th 25 fast @ 1:50

300 every 4th 25 stroke @ 4:20

and back down the ladder just as above

repeat entire ladder but all free pull @ 1:20 base

200 easy

12-20-22 3900LCM

500 swim

2x:

300 kick w/fins

4 x 50 build @ :55

Main:

3x:

200 pull @ 3:00

2 x 100 kick @ 2:20

4 x 50 @ :55 max 5 breaths

4 x 50 to the feet @ 1:00, rd 1 free, rd 2 fly, rd 3 choice

100 easy @ 2:00

I ran out of time for the second set of 50s and the 100 easy on round 3

12-21-22 4400SCY

500 swim

300 pull

200 kick

Main:

300 @ :15 rest by length:  1fl,1fr,2fl,2fr,3fl,3fr

3 x 100 pull @ 1:20

300 same as above but with backstroke

6 x 50 @ :55 2 ea stroke (no free)

300 same as above but with breast

6 x 50 kick @ 1:10

300 same as above but all free alt easy-fast

Post set:

6 x 100 w/fins 50k/50s @ 1:30

6 x 50 w/fins odds fr @ :45, evens stroke IM order @ :50

400 cool down

12-23-22 4600LCM

800 swim

8 x 50 IM order 2 ea stroke 25d/25s @ 1:00

Main:

500 swim @ 7:50

2 x 250 @ 4:20 swum as fl-fr-ba-fr-br-fr-fr-fr + 50 choice (I did free)

400 pull @ 6:00

2 x 200 #1 back #2 IM @ 3:40

300 swim @ 4:40

2 x 150 #1 free build by 50 @ 2:15, #2 IM (no free) @ 2:40

Post set:

5 x 100 pull @ 1:30

5 x 100 kick w/fins @ 1:40

12-23-22 5000SCY

600 swim

300 pull

200 kick

Main:

8 x 50 pull @ :45

1 x 100 pull easy @ 1:25

6 x 100 last 25 fast @ 1:20

1 x 100 easy kick @ :10 rest

4 x 200 descend @ 2:40

1 x 100 easy kick @ :10 rest

2 x 300 neg split @ 4:00

1 x 100 easy kick @ :10 rest

8 x 75 kick w/fins dolphin on back @ 1:15

500 easy

12-26-22 5300SCY

Super solo swim.  I was the only person in the pool until the last 10 minutes of my swim.

12 days of Christmas workout

1 x 1000 choice swim

2 x 200 #1 alt 50 zombie kick/50 streamline kick w/fins, #2 swim build

3 x 300 @ 4:00 descend

4 x 50 kick @ :50, w/ fins

5 x 100 IM @ 1:35

6 x 75 free, last 25 sprint @ 1:05

7 x 50 2 fl, 2 ba, 2 br, 1 fr @ 1:00

8 x 25 @ :30 alt fly/ba

9 x 50 @ :40 strong

10 x wall push ups/outs

11 x push ups

12 x 50 kick w/fins @ :50

250 easy pull

12-27-22 5000SCY Solo swim

2 x 1000 swim, descend @ 14:00

4 x 500 odds pull, evens swim @ 5:20

800 kick w/fins

200 easy 50fr/50ba/50fr/50br

12-30-22 5000SCY

This was my last swim of 2022.  I just barely made my GTD goal with a total of 651.28 miles.  It was a rough year for yardage with some health issues and travel that kept me out of the pool.

500 swim

300 pull

200 kick

Main:

400 @ 5:20 (200mod/200 strong)

6 x 50 @ :45 5 dolphin kicks + 5 fast strokes off walls

6 x 50 @ :60 25fl/25ba

400 @ 5:20 (200 strong/200 mod)

6 x 50 build to last 15m fast @ :45

6 x 50 @ :60 25ba/25br

400 pull @ 5:20

6 x 50 @ :45 descend by 3s

6 x 50 @ 1:00 25br/25fr

10 x 25 kick @ :40

10 x 25 odds fr/evens fly @ :30

500 easy

1-5-23 4200LCM

500 swim

300 pull

200 kick

Main:

400 pull @ 6:00

4 x 100 strong @ 1:40

400 pull @ 6:00

3 x 100 strong @ 1:35

400 pull @ 6:00

2 x 100 strong @ 1:30

400 pull @ 6:00

1 x 100 strong @ 1:25

8 x 50 kick w/ fins @ :55

200 easy swim