Kristi's workouts

8-2-23 5100SCY

2x:

200 swim

200 pull

200 kick w/fins

6 x 50 w/fins 25 zombie kick/25 swim

Main:

800 neg split @ 11:10

8 x 100 pull @ 1:25 breathe 3/5 by 50

800 neg split, faster than the first one

4 x 150 pull @ 2:05

4 x 100 kick w/fins @ 1:40

4 x 50 easy choice @ :10 rest

8-3-23 5200SCY Solo swim

Warm up (800) 

400 Choice 
4 x 50 Choice :15 rest IMO-25 dril+25 build

8 x 25 Choice :10 rest choice descend 1-4/5-8

Main set (2x through but  instead of 8 x 25, do 4 x  25's on round 2 and take :10 off 400, 300, 200, 100 free intervals)

8 x25 Fly :30 descend 1-4/5-8

400 Free 5:30 moderate breathing either 3-5-7-3 or 2-4-6-2 by 25's

8 x25 Back :30 descend 1-4/5-8

300 Free 4:10 moderate breathing either 3-5-7-3 or 2-4-6-2 by 25's

8 x 25 Breast :30 descend 1-4/5-8

200 Free 2:50 moderate breathing either 3-5-7-3 or 2-4-6-2 by 25's

8 x 25 Free :25 descend 1-4/5-8

100 Free 1:30 moderate breathing either 3-5-7-3 or 2-4-6-2 by 25's

8 x 25 :30 IMO

Cool down 

10 x 50 kick w/fins @ :45

400 easy swim

8-4-23 5150SCY

500 swim

300 pull

200 kick

6 x 50 @ 1:00 25drill/25 kick

8 x 25 @ :30 odds fly, evens back

Main:

2 x 25 sprint free, no breath @ :40

200 easy @ 3:00

4 x 25 breast, triple underwater pulls @ :40

200 easy @ 3:00

6 x 25 back, 15y underwater @ :40

200 easy @ 3:00

8 x 25 fly, max 3 breaths @ :40

200 easy @ 3:00

10 x 25 sprint free, 15y underwater @ :35

200 easy @ 3:00

2x:

100-200-300-200-100

rd 1 kick w/fins @ :10 rest

rd 2 pull @ 1:20 base

8-5-23 4000SCY

I needed a recovery workout this morning, so I dragged my daughter to the pool with me.  We took turns making up sets.

400 swim

200 kick

100 IM

8 x 50 focus on streamline and turn @ :50

4 x 50 choice drill @ 1:00

6 x 100 focus on distance per stroke @ 1:30

4 x 100 @ 1:25 mod-fast-faster-easy by 25

4 x 200 build @ 2:50

2 x 400 pull @ 5:20

100 easy

8-7-23 5000SCY Solo swim

800 swim

200 pull

200 kick

4 x 25 free @ :25

3 x 100 build @ 1:30

4 x 25 fly @ :30

Main:

10 x 50 1-6 @ :45, 7-10 @ :40

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

10 x 50 1-6 @ :45, 7-10 @ :40

3 x 400 pull #1 @ 5:40, #2-3 @ 5:20 (#3 AFAP on last 200)

500 cool down

8-8-23 5000SCY

500 swim

300 pull

200 IM

200 kick

10 x 25 free @ :25

5 x 25 fly @ :30

5 x 25 breast @ :30

Main:

300 neg split @ 4:10

3 x 100 pull @ 1:20

300 neg split @ 4:10

3 x 100 pull @ 1:20

300 neg split @ 4:10

3 x 100 kick @ 2:15

Post set:

2x:

4 x 75 @ 1:15 fl-fr-fl

100 easy @ 1:30

4 x 75 ba-fr-ba @ 1:15

100 cool down

8-9-23 5100SCY solo swim

400 swim

2 x 100 kick w/fins

2 x 50 build @ :45

4 x 25 @ :30 #1half easy/half fast #2 half fast/half easy #3 build #4 sprint

Main:

2x:
12 x 25 choice @ :30 odds fast, evens easy

12 x 50 choice @ :50 odds fast, evens easy

6 x 100 @ 1:30 choice odds fast, evens easy

3 x 200 @ 2:50 build each 50 and neg. split (rd1 swim, rd 2 pull)

100 cool down

8-10-23 5000SCY

500 swim

300 pull

200 kick

6 x 50 kick @ 1:10 fl-fr-ba-fr-br-fr (by 50)

3 x 100 build @ 1:30

Main:

3 x 50 fly @ :55

3 x 100 choice @ 1:35

4 x 50 back @ :55

4 x 100 choice @ 1:35

5 x 50 breast @ :55

5 x 100 choice  @1:35

6 x 50 free @ :45

6 x 100 choice @ 1:35

Cool down:

3 x 200 @ 2:50 pull, ascend

8-11-23 5200SCY Solo swim

500 swim

200 kick

2x: 50scull/25 swim/50 drill/25swim

2 x 150 @ 2:10 descend

Main:

800 swim @ 10:50

2 x200 pull  @ 2:40

100 easy @1:40

800 swim @ 10:50

400 kick w/fins @ 6:20

100 easy @1:40

800 swim @10:50

2 x200 pull  @ 2:40

100 easy @1:40

8-14-23 4700SCY

1000 (25easy-25mod-50easy-50mod etc. up to 100 and back down)

Main:

6 x 50 kick 25flutter/25 whip @ :10 rest

3 x 400 last 100 strong @ 5:40

6 x 50 kick w/fins @ :50

3 x 300 @ 4:10 middle one pull

6 x 50 @ :55 25ba-25br

3 x 200 IM @ 3:20

100 easy