Kristi's workouts

May 31, 2021 5100SCY

800 swim

200 kick

4 x 50 scull/swim

Main:

16 x 50 @ :45 every 4th fast

3 x 100 @ 1:20 1 smooth, 2 build

12 x 50 @ :50 every 3rd fast

3 x 100 @ 1:20 1 smooth, 2 build

8 x 50 @ :50 evens fast

3 x 100 @ 1:20 1 smooth, 2 build

4 x 50 all fast @ :55

3 x 100 @ 1:20 1 smooth, 2 build

6 x 50 kick w/fins @ :45

8 x 50 pull @ :40

200 easy

June 1, 2021 5300SCY

800 swim

200 kick

200 rotating 50 kick

Main:

3 x 500 @ 6:50 #1 smooth, #2 breathe 3/5/7/5/7 by 50 #3 neg split

3 x 400 IM #1 50d/50s, #2 kick, #3 build each 100 @ :20 rest

3 x 300 #1 pull @ 4:00, #2 paddles only @ 3:55, #3 swim @ 3:50

100 easy

June 2, 2021 5300SCY

Water temp 84 

900 swim

300 pull

250 kick

6 x 50 build @ :50

Main:

4 x 100 @ 1:20

1 x 200 @ 3:00

3 x 100 @ 1:20

2 x 200 #1 @ 3:00, #2 @ 2:50

2 x 100 @ 1:20

3 x 200 #1 @ 3:00, #2 @ 2:50, #3 @ 2:40

1 x 100 @ 1:15

4 x 200 #1 @ 3:00, #2 @ 2:50, #3 @ 2:40, #4 @ 2:30

4 x 100 kick w/fins @ 1:30

150 easy

June 3, 2021 5000SCY

800 swim

200 kick

4 x 50 kick w/fins 25 tombstone/25 regular

4 x 50 25 1-arm fly/25 free

4 x 50 25 reverse IM order/25 free

Main:

4 x 100 IM @ 1:35

3 x 150 2:05

2 x 200 IM @ 3:10

1 x 400 IM @ 6:05

1 x 100 easy

4 x 100 free @ 1:25

4 x 100 pull @ 1:20

4 x 100 kick w/fins @ 1:30

450 cool down

5000yds

June 4, 2021 5600SCY

Water temp 84, but the overnight lows only dropped into the 70s, so opening an outside door didn't help much on the overheating today.  I've been out of the pool for almost 2 hours, and my face still feels warm.

700 swim

300 pull

200 kick

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

4 x 50 25scull/25back

Main:

10 x (25 sprint + 25 recovery) @ :45

8 x (50sprint + 50 recovery) @ 1:30

6 x (75 sprint + 75 recovery) @ 2:05

4 x (100 sprint + 100 recovery) @ 2:45

2 x (150 strong + 150 recovery) @ 4:05

1 x (200 strong + 200 recovery)

June 5, 2021 5000SCY

Swam with the group today.  Tom wrote the workout.

1000 choice

Main:

4 x 150 Starting @ 2:15, taking :05 each swim

8 x 25 choice @ :35

4 x 125 Starting @ 2:00, taking :05 each swim

8 x 25 choice @ :35

4 x 100 starting @ 1:45, taking :05 off each swim

8 x 25 choice @ :35

4 x 75 starting @ 1:15, taking :05 off each swim

8 x 25 choice @ :35

4 x 50 starting @ 1:00, taking :05 off each swim

8 x 25 choice @ :35

Pull set:

50-100-150-200-200-150-100-50 all on 1:30 base

June 7, 2021 5300SCY water temp 82 - unexpected and blissful, but it will probably be back at 84-85 tomorrow.  I'm trying not to get my hopes up...

500 swim

300 pull

200 kick

400 75 build/25 strong

Main:

4 x 50 @ :50

1 x 100 @ 1:20

4 x 50 @ :50

1 x 200 @ 2:40

4 x 50 @ :50

1 x 300 @ 3:55

4 x 50 @ :50

1 x 400 @ 5:20

4 x 50 @ :50

1 x 500 @ 6:40

mix in pull and stroke wherever

8 x 50 @ 1:00 odds 25k/25s, evens 25s/25k

8 x 75 rotating IM @ 1:15

400 kick w/fins alt 100 flutter/100dolphin

June 8, 2021 5100SCY

Water was back to 84-85 today -- ugh.

900 swim

4 x 50 d/s

4 x 50 ba/fr

2 x 50 build

Main:

5x:

4 x 50 @ :50

1 x 200 @ 2:40

1 x 150* back @ 2:30

*add a 50 free to the 150 each round and :40 to the interval

200 easy kick w/fins

200 easy pull

50 easy swim

June 9, 2021 5200SCY

Water temp:  just shy of 86 -- yuck!

800 swim

200 kick

4 x 50 drill/swim

4 x 50 descend

8 x 25 strong

Main:

2x:

2 x 300 @ 4:05 rd 1 swim, rd 2 pull

2 x 150 @ 2:05 #2 faster

1 x 100 strong @ 1:25

take :05 off each interval for rd 2

3 x 300 kick w/fins middle 100 dolphin kick @ 4:30

6 x 100 smooth pull @ 1:30

200 easy

June 10, 2021 4600SCY

Shorter workout today because the first pool I went to wasn't open, so I lost time having to drive to a different pool

water temp 84-85

800 swim

200 kick

4 x 50 25 side kick/225 swim

4 x 50 25 1 arm fly/25 fr

4 x 50 25 strong IM order/25 easy fr

Main:

2 x 200 @ 3:00 100IM/100fr

8 x 50 @ :50 25 IM order/25 fr

6 x 100 @ 1:45 50 kick IM order/50 fr

8 x 50 @ 1:00 strong 2 ea stroke

5 x 200 pull @ 2:40 smooth

300 easy kick w/fins