Kristi's workouts

5-19-23 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 @ 1:40 (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

5-20-23 5000SCY Swam at downtown Y with John, Jim B, and Denise Workout created by Kira

550 swim

Main:

100 easy

500 neg split

100 easy

10 x 50 mod

100 easy

400 neg split

100 easy

8 x 50 mod

100 easy

300 neg split

100 easy

6 x 50 fast 

100 easy

200 neg split

100 easy

4 x 50 fast

100 easy

100 neg split

100 easy

2 x 50 fast

50s @ :45, easy 100s @ 1:30, neg split swims @ 1:20 base

3 x 100 kick (no fins) @ :10 rest

150 easy pull

5-22-23 4800SCY

600 swim

400 pull

200 kick

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

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

4 x 50 easy/fast by 25 @ :45

4 x 25 fast @ :30

rd 1 free, rd 2 IM/Stroke 75s @ 1:30, 50s @ :55

8 x 75 kick w/fins @ 1:10

12 x 25 3 ea stroke IM order @ :30

5-23-23 4800SCY

500 swim

300 pull

200 kick

6 x 50 build @ :50

Main:

2 x 100 pull @ 1:30

10 x 50 kick w/fins 1-9 @ :45 #10 @ :55

2 x 200 @ 2:50

8 x 50 no free @ 1:00

2 x 300 pull @ 4:00

6 x 50 kick w/fins 1-5 @ :45 #6 @ :55

1 x 400 @ 5:30

4 x 50 no free @ 1:00

1 x 500 pull @ 6:30

2 x 50 fast @ :45

5-24-23 4450SCY

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

I ran out of time for the last 150 yards

5-25-23 4100LCM

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 @ 2:20

Pull set:

300 @ 4:20

2 x 150 @ 2:15

5-26-23 4800 SCY

800 swim

400 pull

200 kick

Main:

3 x 500 descend @ 7:00

100 easy kick @ :30 rest

4 x 150 pull @ 2:00

100 easy kick @ :30 rest

3 x 200 IM @ 3:10

100 easy kick

400 easy

5-27-23 5000SCY Solo swim, just got in and swam whatever felt right at the time

2000 swim

1000 kick w/fins alt 100 flutter/100 dolphin

1000 pull

500 swim

500 pull

5-31-23 4300SCY

500 swim

400 pull

300 kick

200 IM

100 25scull/25d/25scull/25swim

Main:

4x (1 rd ea stroke):

2 x 200 IM @ 3:20

1 x 100 stroke @ 1:40

4 x 25 stroke kick @ :40

2 x 200 easy pull @ 2:45

800 swim

200 kick

200 pull

Main:

3 x 500 @ 7:40 descend

3 x 400 IM @ :10 rest #1 d/s by 50, #2 k/s by 50, #3 swim w/fins

1 x 300 pull  (There were supposed to be 3 of these @ 4:30, but I ran out of time)