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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

  • 12-27-23 4700SCY

    Warm Up
    500 swim
    300 pull

    300 IM D/K/S by 25
    200 kick

    Main Set
    4 x 100 free descend 1-4 to fast @ 1:20
    1:00 rest
    400 SOLID EFFORT try to hold 1:15 base

    1:00 rest
    8 x 50 @ :45, descend 2-2-2-2
    1:00 rest
    400 SOLID EFFORT (same as above)
    1:00 rest
    4 x 100 kick @ 1:35 w/fins
    :30 rest
    4 x 100 @1:30 try to hold 1:10s or better

    1:00 rest
    12 x 75 swim @ 1:10
    —>4x through: 75 build, 75 easy, 75 strong-ish (like 75-80%)

Reply

  • 12-27-23 4700SCY

    Warm Up
    500 swim
    300 pull

    300 IM D/K/S by 25
    200 kick

    Main Set
    4 x 100 free descend 1-4 to fast @ 1:20
    1:00 rest
    400 SOLID EFFORT try to hold 1:15 base

    1:00 rest
    8 x 50 @ :45, descend 2-2-2-2
    1:00 rest
    400 SOLID EFFORT (same as above)
    1:00 rest
    4 x 100 kick @ 1:35 w/fins
    :30 rest
    4 x 100 @1:30 try to hold 1:10s or better

    1:00 rest
    12 x 75 swim @ 1:10
    —>4x through: 75 build, 75 easy, 75 strong-ish (like 75-80%)

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