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Kristi's workouts

kristilynn

This new format seems awkward for posting workouts, but I'll give it a try...

April 9, 5000SCY

water temp 85

 

800 swim

200 kick

4 x 50 @ :55 scull/swim

4 x 75 @ 1:15 50ba/25fr

4 x 25 @ :30 odds ba, evens fr

 

Main:

4x:

300 @ 4:15 every 4th length back, descend by round

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

 

3x (kick w/fins):

200 strong @ 3:00

100 moderate @ 1:30

 

500 easy

  • June 11, 2021 5000SCY

    Water temp:  the usual 84-85

    500 swim

    300 pull

    200 kick

    4 x 50 dolphin kick on back w/fins @ :50

    4 x 50 no fins 25 dolphin kick on back/25 fly @ 1:00

     

    Main:

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

    2 x 200 fr @ 2:40

    2 x 100 back @ 1:40

    4 x 100 IM @ 1:40

    4 x 50 dolphin kick w/fins  @:50

    16 x 25 @ :30 3 fast/1 easy

    8 x 50 @ :50 25fl/25br

    2 x 300 pull @ 4:00

     

    600 cool down

  • June 14, 2021 5300SCY

    Water temp 85  All of the intervals are on the easier side because I was getting so overheated.

    800 swim 75fr/25ba

    200 kick

    8 x 50 w/fins 25 dolphin kick/25fl

    Main:

    4 x 150 fr @ 2:10

    300 pull @ 4:10

    4 x 150 fl/ba/br by 50 @ 2:40

    300 pull @ 4:10

    4 x 150 fr @ 2:10

    300 swim @ 4:10

    4 x 150 fl/ba/br by 50 @ 2:30

    300 swim @ 4:10

    300 25scull/25swim

  • June 15, 2021  5000SCY

    I swam at the Y for the first time since March 14, 2020.  It was really nice to have normal water temp and a wide lane, but the reservation system is still a pain.  I reserved two consecutive hour-long slots, which is ridiculous since I only need about 20 minutes of the second hour.  I also upset the apple cart because apparently I was supposed to get out and check in again for the second time slot, and I didn't do this.  I find it annoying that I have to stop during my main set to wait in the check in line just to get back in the pool.  I can't decide which is worse, a hot pool with no restrictions, or a nice pool managed by control freaks.

    800 swim

    200 kick

     

    Main:

    2 x 400 descend @ 5:20

    2 x 100 1 @ 1:20, 1 @ 1:30

    6 x 50 kick @ 1:05

    3 x 300 descend @ 4:00

    2 x 100 1 @ 1:15, 1 @ 1:30

    4 x 50 kick @ 1:05

    4 x 200 descend @ 2:45

    2 x 100 1 @ 1:15, 1 @ 1:30

    2 x 50 kick @ 1:05

     

    300 easy swim

  • June 16, 2021 5000SCY

    Swam at the Y again this morning.  Followed the rules about re-checking in for my second hour, so I didn't get yelled at. 

    500 swim

    300 pull

    200 kick

    6 x 75 @ 1:10 3 build, 3 descend

    Main:

    2 x 200 @ 2:40

    1 x 200 IM @ 3:20

    2 x 200 @ 2:40

    2 x 200 IM @ 3:20

    2 x 200 @ 2:40

    1 min break

    2 x 100 @ 1:15

    1 x 100 easy @ 1:40

    3 x 100 @ 1:15

    1 x 100 easy @ 1:40

    4 x 100 @ 1:15

    1 x 100 easy @ 1:40

    400 moderate kick w/fins

    150 easy swim

  • June 17, 2021

    Swam at the Y

    800 swim

    200 kick

    4 x 50 drill/build

    4 x 50 kick/swim

     

    Main:

    4 x 100 swim @ 1:20

     

    3 x 300 @ 4:30 middle 100 IM

     

    4 x 100 pull @ 1:25

     

    3 x 300 @ 4:30 middle 100 IM

     

    4 x 100 kick w/fins @ 1:35

     

    3 x 300 @ 4:30 middle 100 IM

     

    200 easy

  • June 18, 2021 5000SCY

    Swam at the Y

    500 swim

    200 kick

    100 IM drill

    3 x 100 IM fly is drill, free is sprint

    3 x 50 IMs (1/2 length each stroke)

    1 x 50 easy free

    16 x 75 1-4 opposite fin and paddle, 5-8 switch, 9-12 fins and paddles, 13-16 fins only

    16 x 25 @ :30 2 fast, 2 easy

    2x:

    1 x 50 sprint

    100 easy

    2 x 50 sprint

    100 easy

    3 x 50 sprint

    100 easy

    4 x 50 sprint 

    200 easy

    50s are free rd 1, 2nd best stroke rd 2 @ 1:00, leave on nearest bottom or top after the easy swims

    100 easy

  • June 21, 2021 5100SCY

    500 swim

    300 pull

    200 kick

    Main:

    2 x 400 neg split @ 5:20

    6 x 50 @ :55 6 fast strokes

    6 x 50 back @ 1:00

    6 x 50 build @ :50

    6 x 50 strong @ :45

    2 x 300 neg split @ 4:00

    2 x 200 IM @ 3:20

    2 x 100 back @ 1:40

    300 easy pull

    300 easy swim

    300 easy kick w/fins

  • June 22, 2021 5300SCY

    Warm up
    600 swim
    6 x 50 1:00 IM order (no free)
    6 x 50 :50 desc 1-3/4-6
    2 x 200 kick @ 4:00

    Freestyle set
    2 x 200 2:45 long & strong
    4 x 100 1:25 neg split
    6 x 50 :50 desc by 3s
    6 x 50 :45 desc by 3s
    4 x 100 1:20 neg split
    2 x 200 2:40 long & strong

    Stroke set
    2x
    2 x 50 1:00 fly
    2 x 50 1:00 back
    2 x 50 1:00 brst
    1 x 200 3:15 IM

    Warm down
    200 easy

  • 6-23-21 5450SCY

    500 swim

    300 pull

    200 kick

    6 x 75 @ 1:15 dolphin kick/fly/fr by 25

    Main:

    4x:

    200 choice @ 2:50

    200 pull @ 2:40

    200 strong @ 2:30

    Post set:

    8 x 50 IM order fl & ba @ :50, br @ :55, fr @ :45

    Long cool down:

    400 swim

    400 kick w/fins

    400 pull

  • June 24, 2021 5200SCY

    600 swim

    200 kick

    4 x 50 @ :50 k/s

    3 x 100 descend @ 1:30

     

    Main:

    4 x 50 @ :45

    2 x 100 @ 1:20

    4 x 50 @ :45

    2 x 200 @ 2:40

    4 x 50 @ :45

    2 x 300 pull @ 4:00

    4 x 50 kick w/fins @ :50

    2 x 200 @ 2:40

    4 x 50 kick w/fins @ :50

    2 x 100 @ 1:20

     

    Post set:

    12 x 75 1-4 free @ 1:00, 5-8 rotating IM @ 1:20, 9-12 easy free @ 1:10