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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

Parents

  • 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

Reply

  • 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

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