Kristi's workouts

3-7-25 4600SCY

500 swim

300 pull

200 kick

4 x 50 reverse IM order @ :55

3 x 100 @ 1:30 last 25 fast

Main:

2 x 100 @ 1:40 25fl/75fr

2 x 100 @ 1:40 25ba/75fr

3 x 100 @ 1:35 25br/75fr

3 x 100 @ 1:35 25fl/75 fr

4 x 100 @ 1:30 25ba/75fr

4 x 100 @ 1:30 25br/75fr

4 x 150 @ 2:05 50fast/50easy/50fast

300 fast broken @ 150 :15, 100 :10 50

2 x 200 kick w/fins 50flutter/50dolphin @ 3:05

3-10-25 4300SCY

500 swim

400 IM drill

300 pull

200 kick

100 choice

Main:

3 x 200 swim @ 2:50

4 x 200 IM @ 3:20

reset

25 fly @ :30

50 fl-ba @ 1:00

75 fl-ba-br @ 1:15

100 IM @ 1:40

and back down, repeating the 100

reset

3 x 100 choice @ 1:30

1 x 100 strong free @ 1:20

6 x 50 choice @ :50

2 x 50 strong @ :45

100 easy

3-12-25 4600SCY

500s 300p 200k

Main:

4 x 200 @ 2:45

4 x 150 @ 2:05

4 x 100 @ 1:25

4 x 50 @ :45

descend each set of 4

 reset

4 x 100 @ 1:25 hold pace

8 x 50 2 each stroke @ :55

4 x 50 @ :45 hold pace

 reset

4 x 100 IM swim @ 1:40

2 x 100 kick w/fins @ 1:35

3-13-25 4600SCY

800 choice 

Main: 

450 50ba/50fr @ 6:45 

6 x 50 25ba/25br @ :55

350 25ba/25br/50fr @ 5:15

4 x 50 25fly/25fr @ :50

200 easy 

reset 

500 pull @ 6:40

6 x 100 descend by 3s @ 1:25

200 easy 

reset 

8 x 50 choice @ 1:50 odds sprint, evens easy 

200 pull easy

8 x 50 kick w/fins @ :50

3-22-25 5500SCY

It felt good to get back in the pool after more than a week away at my kids' ski races.

800 swim

300 pull

200 kick

4 x 150 pull @ 2:00

6 x 50 dolphin kick w/fins @ :50

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

Main:

6 x 100 @ 1:35 last 25 strong

6 x 100 @ 1:30 last 50 strong

6 x 100 @ 1:25 last 75 strong

6 x 100 @ 1:20 all strong

4 x 150 @ 2:05, descend 1-3, #4 easy 

3-24-25 4300SCY

The pool where I usually swim is closed for maintenance for the next three months, so I have to travel to one that's farther away.  As a result, I have to cut my workouts a little short to get to work on time, and my yardage will be down :-(

500 swim

300 pull

200 kick

6 x 75 @ 1:15 rest 50s/25k

Main:

2x (rd1 swim, rd 2 pull):

100 @ 1:20

200 @ 2:50 (last 50 fast)

100 @ 1:25

200 @ 2:50 (last 100 fast)

100 @ 1:30

200 @ 2:50 (last 150 fast)

100 @ 1:35

200 @ 2:50 all fast

6 x 75 kick w/fins @ 1:10 odds flutter, evens dolphin

3-25-25 4800SCY

500 swim

300 pull

12 x 25 kick w/fins @ :30 alt 3 flutter/3 dolphin

100 choice

Main:

4 x 200 IM-ish @ 3:20

#1 IM, #2 replace ba w/ fly, #3 replace breast with fly, #4 replace free w/fly

5 x 100 @ 1:25, last 25 strong

10 x 50 w/fins odds fly, evens ba @ :50

5 x 100 @ 1:30 last 50 strong

12 x 25 kick 4 dolphin/4 flutter/4 whip @ :35

5 x 200 pull, ascending interval starting @ 2:30, increasing by :05 

3-26-25 4000SCY

500 swim

300 pull

200 kick

Can't remember the prep set

Main:

3x:

3 x 50 kick @ 1:00

3 x 100 @ 1:20

150 IM (no free) @ 2:20

200 back @ 3:30

2x:

50 drill/swim

50 stroke build

50 kick/scull

50 sprint free

all @ 1:00

200 easy

3-27-25 4200SCY

500 swim

300 pull

200 kick

4 x 100 @ 1:40 75 ba/25fr

Main:

600 @ 8:10 last 100 fast

200 IM @ 3:10

2 x 100 strong @ 1:30

400 @ 5:30 last 150 fast

200 IM @ 3:10

2 x 100 strong @ 1:25

200 @ 2:50 all strong

200 IM @ 3:10

2 x 100 strong @ 1:20

4 x 100 kick w/fins @ 1:40

3-28-25 3800SCY

Today's swim got cut a little short.  The head lifeguard was a no-show, so we were about 10 minutes late getting in the water.

500 swim

300 pull

200 kick

Main:

4 x 75 @ 1:20 (fly-ba-br)

4 x 50 @ :50

4 x 75 @ 1:20 (ba-br-fl)

4 x 50 @ :45

4 x 75 @ 1:20 (br-fl-ba)

4 x 50 @ :40

100 easy

600 IM (swum as 6 x 100) @ :20 rest

3 x 200 pull @ 2:40