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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

  • 4-8-22, 4700SCY

    800 swim

    200 kick

    4 x 50 scull/swim

    4 x 50 hypoxic (breathe every 3-5-7-9 by 50)

    4 x 50 sprint-easy-sprint by thirds

     

    Main:

    200 @ 2:40 1st 50 race pace

    50 easy @ :50

    200 @ 2:40 1st 100 race pace

    50 easy @ :50

    200 @ 2:40 first 150 race pace

    50 easy @ :50

    200 @ 2:40 race pace

    50 easy @ :50

    400 @ 5:30 strong pace, get average

    2 x 200 @ 2:50 faster pace than the 400

    4 x 100 @ 1:25 descend starting at pace from the 200s

     

    3 x 200 pull @ 2:40 ascend

     

    300 easy kick w/fins alt 50flutter/50dolphin

Reply

  • 4-8-22, 4700SCY

    800 swim

    200 kick

    4 x 50 scull/swim

    4 x 50 hypoxic (breathe every 3-5-7-9 by 50)

    4 x 50 sprint-easy-sprint by thirds

     

    Main:

    200 @ 2:40 1st 50 race pace

    50 easy @ :50

    200 @ 2:40 1st 100 race pace

    50 easy @ :50

    200 @ 2:40 first 150 race pace

    50 easy @ :50

    200 @ 2:40 race pace

    50 easy @ :50

    400 @ 5:30 strong pace, get average

    2 x 200 @ 2:50 faster pace than the 400

    4 x 100 @ 1:25 descend starting at pace from the 200s

     

    3 x 200 pull @ 2:40 ascend

     

    300 easy kick w/fins alt 50flutter/50dolphin

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