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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 24, 2021 5000SCY

    500 swim

    300 pull

    200 kick

    4 x 25 back drill

    4 x 50 back kick/back swim

    Main:

    1 x 100 @ 1:40 back

    1 x 100 @ 1:30 free

    2 x 100 @ 1:40 back

    1 x 100 @ 1:30 free

    3 x 100 back

    1 x 100 free

    4 x 100 back

    1 x 100 free

    1 x 100 free @ 1:20

    1 x 100 back @ 1:40

    2 x 100 free @ 1:20

    1 x 100 back @ 1:40

    3 x 100 free

    1 x 100 back

    4 x 100 free

    1 x 100 back

    first half back is strong, free is moderate

    second half free is strong, back is moderate

    Cool down:

    600 ascending pull

    200 kick

    100 scull

  • June 28, 2021 5000SCY

    500 swim

    4 x 50 speed builder kick

    3 x 100 descend @ 1:30

    2 x 75 IM drill (no free)

    1 x 100 IM

     

    Main:

    2x:

    500 rd 1 strong, rd 2 stronger @ 6:50

    400 pull neg split @ 5:30

    3 x 100 dolphin kick on back w/fins @ 1:40 (extra :10 after #3 to remove fins)

    200 swim @ 2:40

    100 IM @ 2:00

     

    3 x 200 pull @ 2:40 descend

     

    150 easy kick

  • June 29, 2021  5400SCY

    I finally gave up on the pool at Crunch and cancelled my membership yesterday.  When I was asked what it would take for me to keep my membership, I told the manager that the lap pool would need to be kept no higher that 82.  He said that he couldn't do that, so now I'm back at the Y full time.  After months of 85 degree water, it actually almost feels too cold, but I'm not complaining.  And, starting July 1, the Y is dropping the reservation system for lap swim -- yay!

    600 swim

    3 x 100 @ 1:25 build

    400 social kick

     

    Main:

    3 x 400 @ 5:20 descend

    3 x 200 easy @ 2 :50

    3 x 100 @ 1:20 descend

    3 x 200 easy @ 2:50

    3 x 300 @ 4:00 descend

     

    300 cool down

  • June 30, 2021 5100SCY

    800 swim

    200 kick

    4 x 50 build

    4 x 50 25 dolphin kick/25 fly

    Main:

    5 x 100 @ 1:15 just make 'em

    2 x 500 swim @ 6:45 neg split

    1 x 500 pull @ 6:30 neg split

    5 x 100 @ 1:15 just make 'em

    Post set/cool down:

    300 swim moderate

    3 x 100 IM @ 1:40

    2 x 150 pull @ 2:00

    300 kick w/fins

  • July 1, 2021 4200SCY

    800 swim

    200 kick

    20 x 25 @ :30 backstroke

    rt-arm, lft arm, 3 rt - 2lft, smooth, build

     

    Main:

    300 50ba/50stroke IM order :15 rest

    500 75ba/25fl

     

    4 x 100 IM descend @ 1:40

    200 IM strong

     

    6 x 150 pull

    1-3 ba-fr-ba @ 2:20 by 50, 4-6 fr-ba-fr by 50 @ 2:10

     

    200 easy kick

    200 easy swim

  • July 2, 2021 5000SCY

    800 swim

    200 kick

    4 x 50 scull/swim @ :55

    2 x 50 kick @ 1:05

    Main:

    600 @ 8:00 (open turn at the 200s to get time and descend the 200s)

    4 x 50 sprint @ :55

    500 @ 7:50 (open turn at the 250, neg split)

    2 x 50 sprint @ :50

    400 pull @ 5:20 (open turn at the 200, neg split)

    4 x 50 sprint @ :50

    300 @ 4:00 (open turn at the 150, neg split)

    2 x 50 sprint @ :45

    200 strong @ 2:40

    4 x 50 sprint @ :45

    100 strong @ 1:20

    2 x 50 sprint @ :40

    4 x 100 kick @ 2:10 2 flutter, 2 whip

    300 easy

  • July 6, 2021  4500SCY

    Warm Up (1,600):

    500 S

    300 P

    200 K

     

    4 x 50 Free [Breathe to “weak” side] @ 10 s

    4 x 50 [25 Back Scull / 25 Swim] @ 10 s

    2 x 100 Strong @ 1:30 

     

     

    Main Set (2,600):

    3 x 200        @  2:45

    500              @  6:45

    3 x 100        @  1:25

    500              @  6:45

    3 x 50          @  0:45

    500              @  6:45

     

    ***descend 500s 1 – 3

     

    350 easy

  • July 7, 2021  5000SCY

    Workout provided by Brigitta.  We had 6 in our group all doing today's workout together.  It was like old times!  (minus having an on-deck coach)

    800 swim

    200 kick

    Main #1

    2 x 50 @ :10 rest 1 fast, 1 easy

    2 x 200 pull @ 2:40

    2 x 50 same as above

    2 x 200 pull @ 2:35

    2 x 50 same as above

    2 x 200 pull @ 2:30

    2 x 50 same as above

    Main #2:

    2x:

    3 x 200 @ 2:40, rd 2 pull

    3 x 100 sprint @ 1:30

    1 x 100 easy @ 2:00

    200 easy kick

    200 easy swim

  • July 8, 2021  5000SCY

    400 swim

    200 IM k/d by 25

    200 pull

    4 x 100 descend @ 1:30

     

    Main:

    2x:
    4 x 150

    rd 1 odds 25fl-50ba-75br, evens 25ba-50br-75fr @ 2:30

    rd 2 free @ 2:00

     

    8x:

    75 strong @ 1:00

    50 easy @ :45

     

    20 x 50 w/fins alt 3 strong swim @ :40, 1 kick @ :50

     

    200 easy kick

     

    400 easy pull

  • July 9, 2021  4300SCY speed work today!

    800 S

    200 K

     

    4 x 50 [25 front scull / 25 free] @ 10 s

    4 x 50 [25 hypoxic / 25 drill] @ 10 s

    4 x 50 [1/3 sprint/1/3 EZ/1/3 sprint] @ :50

     

    Main Set (2,400):

    2 x 150 Moderate @ 2:10

    2 x 100 Fast              @ 1:30

    6 x 50 Kick             @ 1:10

    6 x 50 Fast                @ :50

    2 x 150 Choice          @ 2:10

    2 x 100 Fast              @ 1:30

    6 x 50 Pull                 @ 0:50

    6 x 50 Fast                @ :50

    2 x 100 Easy             @ 1:30

     

    300 EZ

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