Kristi's workouts

12-14-23 4700SCY

I only have a smidge over a mile left to meet my GTD goal for 2023. Yay!

3x:

300 free

100 kick

Main:

4x:

4 x 100 free descend@ 1:25

1 x 100 IM strong @ 1:30

1 x 100 easy free @ 2:00

500 pull

16 x 25 4 each stroke @ :30

200 easy

12-15-23 4100SCY

GTD goal achieved!  Now, everything else is just a bonus.

600 swim

200 IM

2 x 200 kick w/fins 50flutter/50dolphin

16 x 25 4 ea stroke @ :30

Main(2200):

4x:

1 x 25 stroke @ :30

1 x 75 free @ 1:15

2 x 25 stroke @ :30

1 x 75 free @ 1:15

3 x 25 stroke @ :30

1 x 75 free @ 1:15

4 x 25 stroke @ :30

1 x 75 free @ 1:15

stroke swims fast, IM order by round

300 easy kick w/fins

12-18-23 4600SCY

400 swim

2x:

300 pull

200 kick w/fins

Pre-set:

4x 2 x 75 start on 1:20, take off :05 each round, choice stroke

Main:

50 moderate free @ :50

100 build free @ 1:25

150 every other 25 stroke @ 2:15

200 free every 4th 25 fast @ 2:50

300 every 4th 25 stroke @ 4:20

and back down the ladder just as above

repeat entire ladder but all free pull @ 1:20 base & go back up 1 more time as written

200 easy 

12-19-23 3900LCM

500 swim

2x:

300 kick w/fins

4 x 50 build @ :55

Main:

3x:

200 pull @ 3:00

2 x 100 kick @ 2:20

:10 equipment change

4 x 50 @ :55 no more than 5 breaths

4 x 50 to the feet rd 1 @ 3 free @ :55, rd 2 fly @ 1:00

12-20-23 4400SCY

500 swim

300 pull

200 kick

Main:

300 @ :15 rest 25fl-25-fr-50fl-50fr-75fl-75fr

3 x 100 pull @ 1:20

300 as above but with back

6 x 50 2 ea stroke (no free) @ :55

300 as above but with breast

6 x 50 kick @ 1:10

300 as above but alt fast/easy, all free

Post set:

6 x 100 w/fins 50k/50s

6 x 50 w/fins odds free @ :45, evens IM order @ :50

400 easy

12-21-23 4100LCM

800 swim

8 x 50 d/s 2 ea stroke @ 1:00

Main:

500 swim @ 7:50

2 x 250 @ 4:20 fl-fr-ba-fr-br-fr-fr-fr-50 choice

400 pull @ 6:00

2 x 200 #1 back, #2 IM @ 3:40

300 swim @ 4:40

2 x 150 #1 free @ 2:15, #2 IM (no fr) @ 2:40

5 x 100 pull @ 1:30

12-22-23 4600SCY

600 swim

300 pull

200 kick

Main:

8 x 50 pull @ :45

100 easy kick @ :10 rest

6 x 100 @ 1:30 last 25 fast 

100 easy kick

4 x 200 descend @ 2:50

100 easy kick

2 x 300 pull neg split @ 4:00

100 easy kick

8 x 75 kick w/fins @ 1:15 descend 1-4 ascend 5-8

100 easy

12-26-23 5300SCY

Solo swim - like super solo, from 5:00-5:40 there was one other swimmer in the pool.  From 5:40 until I got out at 6:34 I was the ONLY swimmer in the pool.  Ironically there were 5 lifeguards on duty today.  However, last Friday, when there were only 3 guards and only half the lanes open, it was packed.  At one point there were 7 of us in one lane.

12 days of Christmas workout

1 x 1000 choice swim

2 x 200 #1 alt 50 zombie kick/50 streamline kick w/fins, #2 swim build

3 x 300 pull @ 4:00 descend

4 x 50 kick @ :50, w/ fins

5 x 100 IM @ 1:35

6 x 75 free, last 25 sprint @ 1:05

7 x 50 2 fl, 2 ba, 2 br, 1 fr @ 1:00

8 x 25 @ :30 alt fly/ba

9 x 50 @ :40 strong

10 x wall push ups/outs

11 x push ups

12 x 50 kick w/fins @ :50

250 easy pull

12-27-23 4700SCY

Warm Up
500 swim
300 pull

300 IM D/K/S by 25
200 kick

Main Set
4 x 100 free descend 1-4 to fast @ 1:20
1:00 rest
400 SOLID EFFORT try to hold 1:15 base

1:00 rest
8 x 50 @ :45, descend 2-2-2-2
1:00 rest
400 SOLID EFFORT (same as above)
1:00 rest
4 x 100 kick @ 1:35 w/fins
:30 rest
4 x 100 @1:30 try to hold 1:10s or better

1:00 rest
12 x 75 swim @ 1:10
—>4x through: 75 build, 75 easy, 75 strong-ish (like 75-80%)

12-28-23 4000SCY

500 swim

300 pull

200 kick

Main:

400 @ 5:20 (200mod/200 strong)

6 x 50 @ :45 5 dolphin kicks + 5 fast strokes off walls

6 x 50 @ :60 25fl/25ba

400 @ 5:20 (200 strong/200 mod)

6 x 50 build to last 15m fast @ :45

6 x 50 @ :60 25ba/25br

400 pull @ 5:20

6 x 50 @ :45 descend by 3s

6 x 50 @ 1:00 25br/25fr