Kristi's workouts

4-5-23 5000SCY

400 swim 300 pull 200 dril  100 kick

8 x 75 @ 1:10 50fr/50stroke IM order

Main:

3x (rd 1 swim, rd 2 pull, rd 3 w/fins):

4 x 25 sprint @ :30

4 x 50 sprint @ :50

4 x 100 alt 10 strokes sprint/10 strokes easy @ 1:30

200 aerobic

leave on next top or bottom

700 cool down

4-6-23, 4200LCM

800 swim

200 kick

6 x 50 scull/swim @ 1:00

2 x 150 middle 50 ba @ 2:30

Main:

4x:

300 @ 4:45 every 3rd length back, descend by round

4 x 50 @ :55 25ba/25fr, descend

Kick set (w/fins):

2x:

200 strong @ 3:20

100 moderate @ 1:40

4-7-23 4650SCY

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

50 easy

4-10-23 4600SCY

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 @ 1:05

3 x 100 @ 1:25 descend

3 x 50 kick @ 1:05

2 x 100 @ 1:25 descend

2 x 50 kick @ 1:05

1 x 100 @ 1:25 strong

1 x 50 kick @ 1:05

repeat, replace kick w/ stroke (no free) swim @ :55

4-11-23 4400LCM

500 swim

300 pull

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 @ 3:00 1st 50 strong

50 easy @ 1:00

200 @ 3:00 1st 100 strong

50 easy @ 1:00

200 @ 3:00 first 150 strong

50 easy @ 1:00

200 @ 3:00 all strong

50 easy @ 1:00

400 @ 6:00 strong pace, get average 100 pace

2 x 200 @ 3:00 faster pace than the 400

4 x 100 @ 1:30 descend starting at pace from the 200s

3 x 200 pull @ 3:00 ascend

4-12-23 6000SCY

I swam with the group at the downtown Y this morning.  I missed most of the warm up, so I tacked it on to the end.

300 swim 

Main:

2 x 400 @ 5:50 1 pull, 1 swim

3 x 200 descend @ 2:50

2 x 300 @ 4:20 1 pull, 1 swim

3 x 150 descend @ 1:50

2 x 200 @ 2:55 1 pull, 1 swim

3 x 100 descend @ 1:25

2 x 100 @ 1:25 1 pull, 1 swim

3 x 50 descend @ :45

500 swim

5 x 100 kick w/ fins @ 1:30

500 pull

8 x 75 rotating IM @ 1:20

100 easy

4-14-23 5000SCY

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

50 easy

4-17-23 4700SCY

600 swim

300 pull

200 kick

2 x 150 @ :10 rest 25k/50s/50k/25s

Main:

12 x 200

1-3 pull @ 2:40

4-6 swim @ 2:40

7-9 swim, build each 50 @ 2:45

10-12 IM @ 3:10 second 25 of each stroke fast

6 x 50 kick 25 easy/25 hard @ 1:10

8 x 75 2 each stroke IM order @ 1:20 (except for free @ 1:05)

4-18-23 4200LCM

600 swim

200 pull

200 kick

2 x 150 back 50d/50s/50k

4 x 50 w/fins 25 zombie kick/25 choice swim

Main:

4 x 500 

#1 @ 9:15 75 back/25 fly

#2 @ 8:30 50 ba/50fr

#3 @ 7:45 25ba/75fr

#4 @ 7:30 fr

200 easy pull

3 x (5 x 100)

rd 1 kick w/fins @ 1:45

4-19-23 4900SCY

800 swim

300 pull

200 kick

4x: 2 x 25 kick, 2 x 25 swim IM order by round @ :30

Main:

10 x 100

1-5  moderate @ 1:25

6-10 strong @ 1:20

5 x 200

1-3 moderate @ 2:45

4-5 strong@ 2:40

2 x 500

1 moderate @ 6:50

2 strong

200 easy