Kristi's workouts

5-31-24 5100SCY

800 swim

300 pull

200 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 @ 2:55

2 x 100 @ 1:20

3 x 200 @ 2:50

1 x 100 @ 1:20

4 x 200 @ 2:45

Descend by sets of 200s

100's aerobic

5 x 100 kick w/fins @ 1:40

6-1-24 5000SCY

1000 swim

8 x 75 @ 1:20 IM order s/k/s

10 x 50 odds kick @ 1:10, evens swim @ :50

Main:

6 x 200 1-3 moderate descend @ 3:00 4-6 descend by interval @ 2:45, 2:30, 2:15

5 x 100 odds free @ 1:30, evens IM @ 1:50

3 x 300 pull descend @ 4:00

Cool down:

6 x 50 kick w/fins 1-3 flutter @ :45, 4-6 dolphin @ :50

Sorry that it's been a while since I've posted any workouts.  I've been in France.  It felt good to finally swim again today, but even though this workout wasn't anything special, my arms are tired!

6-13-24 4200LCM

400 swim

300 pull

200 kick

4 x 100 75 build/25 strong @ 1:40

Main:

4 x 50 @ :55

1 x 100 @ 1:30

4 x 50 @ :55

1 x 200 @ 3:00

4 x 50 @ :55

1 x 300 @ 4:30

4 x 50 @ :55

1 x 400 @ 6:00

4 x 50 @ :55

1 x 500 @

mix in pull and stroke wherever

400 kick w/fins alt 100 flutter/100dolphin

6-14-24 4600LCM

800 choice

200 kick

Main:

2 x 400 descend @ 6:15

2 x 100 1 @ 1:35, 1 @ 1:40

4 x 50 kick @ 1:20

:30 equipment change

3 x 300 pull descend @ 4:30

2 x 100 1 @ 1:30, 1 @ 1:40

4 x 50 kick @ 1:20

:30 equipment change

4 x 200 pull descend @ 3:00

2 x 100 1 @ 1:25, 1 @ 1:40

2 x 50 kick @ 1:20

6-15-24 4500SCY

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 @ 3:10 100 ba/100fr

2 x 200 fr @ 2:50

2 x 100 back @ 1:40

4 x 100 IM @ 1:40

equipment change break :30ish

4 x 50 dolphin kick w/fins  @:50

16 x 25 @ :30 3 fast/1 easy

8 x 50 @ 1:00 25fl/25br

2 x 300 pull @ 4:00

100 cool down

6-20-24 4400LCM

I was out of town yet again and missed a bunch of days.  We didn't get back home until the wee hours of the morning, but I really didn't want to miss another swim. I did this workout on about 3 hours of sleep (to bed at 1:30am and up at 4:40am to be in the water at 5am)

800 swim

400 pull

200 kick

Main:

400 swim @ 6:00

2 x 200 pull @ 3:00

400 swim @ 6:00

4 x 100 pull @ 1:30

400 pull @ 6:00

8 x 50 pull @ :45

400 easy kick w/ fins alt 100 flutter/100 dolphin

6-21-24 4500LCM

Warm up
600 swim
6 x 50 1:00 IM order (no free)
6 x 50 :55 desc 1-3/4-6
2 x 200 kick w/ fins @ 3:30

Freestyle set
2 x 200 3:10 long & strong
4 x 100 1:40 neg split
6 x 50 :55 desc by 3s
6 x 50 :50 desc by 3s
4 x 100 1:35 neg split
2 x 200 3:05 long & strong

Stroke set
2 x 50 1:00 fly
2 x 50 1:00 back
2 x 50 1:00 brst
1 x 200 3:40 IM

Warm down
200 easy 

6-22-24 5000SCY

500 swim

300 pull

200 kick

100 scull

Pre-set:

6 x 50 25k/25s @ 1:00

3 x 100 IM 1:45

Main:

300 swim @ 4:15

2 x 150 strong @ 2:05

300 swim @ 4:15

3 x100 strong @ 1:25

300 pull @ 4:00

6 x 50 25ba/25br @ :55

300 pull @ 4:00

12 x 25 alt 2 fly @ :30, 2 fr @ :25

Post set:

6 x 100 kick w/fins @ 1:40

400 cool down 

6-24-24 5000LCM

500 swim

300 pull

4 x 50 build @ :50

4 x 50 25 dolphin kick/25 fly @ 1:10

Main:

5 x 100 @ 1:35 just make 'em

2 x 500 swim @ 7:50 neg split

1 x 500 pull @ 7:30 neg split

5 x 100 @ 1:35 just make 'em

Post set/cool down:

300 swim moderate @ 4:50

3 x 100 IM @ 1:50

2 x 150 pull @ 2:20

300 kick w/fins

100 easy

6-25-24 4500LCM

800 choice

200 kick

4 x 50 scull/swim @ 1:00

3 x 100 descend @ 1:40

Main:

300 free @ 4:45

250 free/50 back @ 5:00

250 free/50 kick @ 5:25

3 x 100 descend @ 1:40

300 middle 100 back @ 5:05

50 kick/250 free @ 5:25

50 fly/250 free @ 5:00

300 build

5 x 100 w/fins and paddles 50 kick, 50 swim @ 1:40

100 easy