Kristi's workouts

July 30, 2021 4700SCY

500 swim

400 pull

4 x 50 kick w/board

8 x 25 dolphin kick on back, odds fast, evens easy

Main:

3x:

6 x 50 1-3 descend @ :45, 4-6 strong @ :40

1 x 200 pull @ 2:40

1 x 100 back @ 1:35

4 x 50 @ :55 25fly-25ba

2 x 400 @ 6:00 strong and neg. split

200 cool down

July 31, 2021 4200SCY

400 swim

200 kick

2 x 50 drill/swim

4 x 25 build

Main:

2x:

2 x 50 drill @ :50

3 x 100 strong pace @ 1:20

1 x 50 easy @ :50

300 strong pace @ 4:00

2 x 150 pull @ 2:05

3 x 100 strong pace @ 1:20

1 x 50 easy @ :50

4x:

75 kick @ :10 rest

25 sprint kick @ :30

200 easy

August 2, 2021 5000SCY

800 swim

200 kick

6 x 50 25 dolphin kick on back/25fr

Main:

2 x 50 fast @ :50

2 x 100 1 moderate, 1 fast @ 1:35

1 x 100 easy @ 1:30

2 x 50 fast @ :50

2 x 100 easy pull @ 1:30

3 x 100 2 moderate, 1 fast @ 1:20

2 x 100 easy pull @ 1:30

2 x 50 fast @ :45

3 x 150 2 moderate, 1 fast @ 2:00

2 x 100 easy pull @ 1:30

2 x 50 fast @ :45

3 x 200 3 moderate, 1 fast @ 2:45

6 x 75 pull @ 1:10

6 x 75 @ 1:20 IM order

250 cool down

August 3, 2021 5500SCY

500 swim

200 kick

2x:  50 (25scull/25swim) @ :10 rest

       75 (50 drill/25 build) @ :10 rest

3 x 100 build @ 1:30

6 x 25 @ :30 strong

Main:

1 x 800 @ 10:40 hold moderately strong pace

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

2 x 400 @ 5:20 hold strong pace than 800

5 x 100 3 @ 1:20, 2 @ 1:30

4 x 200 @ 2:40 hold stronger pace than 400s

6 x 100 4 @ 1:20, 2 @ 1:30 

 200 cool down

August 4, 2021 4500SCY

800 swim

200 pull

200 kick

4 x 25 fly @ :30

3 x 100 build @ 1:30

4 x 25 free @ :25

Main:

10 x 50 1-5 @ :45, 6-8 @ :40, 9-10 @ :35

3 x 200 #1 @ 3:00, #2 @ 2:40, #3 @ 2:30

10 x 50 1-2 @ :35, 3-5 @ :40, 6-10 @ :35

3 x 400 pull #1 @ 5:45, #2-3 @ 5:20 (#3 AFAP on last 200)

August 5, 2021 5000SCY

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 @ 1:05 

200 easy swim

August 6, 2021 4000SCY Sprint and breath control

800 swim

200 breathe 3-5 by 50 and dolphin kick off walls @ 3:00

200 IM work on underwater push offs @ 3:10

200 free, work 2nd and last 50

4 x 50 build @ :50

Main:

2 x 25 sprint free, no breath @ :40

100 easy @ 1:40

4 x 25 breast, 3 pull outs @ :45

100 easy @ 1:40

6 x 25 back, 15m underwater @ :40

100easy @ 1:40

8 x 25 fly, max 3 breaths @ :40

100 easy @ 1:40

continue the pattern back down the ladder

6 x 200 IM @ 3:20 strong

400 cool down

I've been out of town competing at the USA Waterski Nationals in Illinois, so I've been out of the pool for a few days.  Here is what I did this morning (solo swim)

August 12, 2021 5200SCY

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 (rd 1) :50 (rd 2) 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)

300 cool down

August 17, 2021 5800SCY

The Y, which is the nicest pool in my area decided to cut their hours back.  They are completely closed on Tuesdays and don't open until 7am the other weekdays.  This means that I'm back at the warm pool at Crunch.  It was really hard going back to warm water after getting a true competition temp pool for the past two months.  :-(

500 swim

200 kick

2x: 75 (50scull/25 swim) + 75 (50 drill/25swim)

3 x 150 @ 2:10 descend

Main:

800 swim @ 10:40

2 x200 pull  @ 2:40

100 easy @1:40

800 swim @ 10:40

400 kick w/fins @ 6:20

100 easy @1:40

800 swim @10:40

2 x200 pull  @ 2:40

100 easy @1:40

3 x 150 easy kick w/fins @ 2:30 alt. 50flutter/50dolphin

August 18, 2021 4500SCY

I swam at the south Y today.  Water temp was nice, but it is such a long drive.  It's so frustrating to have the closest and nicest Y pool closed at 5am.  They claim it's due to a lifeguard shortage, yet the south Y requires just as many lifeguards and has fewer lanes.  Ugh.

600 swim

200 kick

2 x 300 pull @ :15 rest build by 100

Main:

3 x 200 @ 2:50 #1 50 strong/150 easy, #2 100 strong/100 easy, #3 150 strong/50 easy

3 x 100 @ 1:20

6 x 100 @ 1:30 #1 easy #2 moderate  #3 strong -- repeat

12 x 50 paddles only @ :50 #1 build, #2explode off walls #3 strong #4 easy -- repeat

3 x 100 @ 1:15

600 moderate pull

Cool down:

200 kick

200 swim