Kristi's workouts

11-11-25 4200SCY

600 swim

300 pull

200 kick

2x:

4 x 50 @ :50

4 x 50 k/s @ :55

Main:

4 x 100 IM @ 1:40

2 x 50 easy @ :50

3 x 100 IM @ 1:40 stronger

2 x 50 easy @ :50

3 x 200 IM @ 3:10

2 x 50 easy

2 x 200 IM @ 3:10 stronger

2 x 50 easy

200 easy kick w/fins

11-12-25 4400SCY

500 swim

300 pull

200 kick

1 x 50 scull @ :55

4 x 50 build @ :50

Main:

6 x 200 @ 2:40 descend by 3s

2 x 50 sprint @ 1:00

5 x 150 pull descend 1-5 @ 2:00

4 x 50 sprint @ 1:00

4 x 100 descend 1-4 @ 1:20

6 x 50 sprint @ 1:00

100 easy

11-13-25 6000SCY

500 swim

300 pull

200 kick

8 x 50 @ :50 k/s

Main:

500 pull @ 6:30, neg split

4 x 200 @ :10 rest build into kick by 50s

400 pull @ 5:10 neg split

3 x 200 swim @ 2:40, descend

300 pull @ 3:50 neg. split

2 x 200 IM @ 3:10 #1 mod, #2 strong

200 pull @ 2:30 neg split

1 x 200 easy @ 3:00

Post set:

6 x 50 kick w/fins @ :50, descend by 3s

100 easy

8 x 75 rotating IM @ 1:20

200 easy     

11-14-25 4000SCY

500 swim

300 pull

200 kick

6 x 50 25stroke/25fr @ :50

6 x 50 25k/25s @ :50

Main:

24 x 25 @ :30 odds stroke, evens free

2x:

200 alt 50 stroke/50 fr @ 3:00

4 x 50 free @ :40

8 x 25 choice, no free @ :30

Post set:

300 easy pull

6 x 50 kick w/fins odds dolphin, evens flutter @ :50

11-15-25 5000SCY

Warm up:
500 swim

300 pull

200 kick

4 x 50 choice build @ :50

Set One:
Swim or pull, your choice—just make the interval
600 @ 8:10 neg split
2 x 300 @ 4:00 build
3 x 200  @ 2:50 descend
3 x 100 @ 1:20 hold same pace on all 3
Extra minute rest
3 x 100 @ 1:15 make ‘em!
Set Two:
4 x 75 @ 1:20
Stroke/free/stroke by 25
4 x 150 w/fins Kick/stroke/kick by 50 @ 2:20

Warm down                                      
500 easy          

11-18-25 4200SCY

Warm Up
500 swim

400 pull
(900)

Set 1
100 kick @ 50% effort*
*See when you come in, add 5 seconds to that time, use that as your kick base
1 x 100 kick @ base +5
2 x 100 kick @ base
3 x 100 kick @ base -5
100 easy swim
(800)

Set 2
300 swim @ 4:00
1 x  150 IM (no free) @ 2:30
200 swim @ 2:40
2 x 150 IM (no free) @ 2:30
100 swim @ 1:20
3 x 150 IM (no free) @ 2:30
(1500)

Set 3
500 pull breathe 3/5/7/5/3 by 100
8 x 50 @ :50, descend 1-4, 5-8
(900)

Warm Down
100 easy

11-19-25 3900SCY

500 swim

300 pull

200 kick

3 x 200 @ 3:05 50k/50d/50build/50fast

Main:
20 x 25 @ :25 4 fast, 1 easy

100 easy

20 x 25 4 @ :20, 1 @ :30

100 easy

20 x 25 no free @ :30

100 easy

20 x 25 1-10 sprint @ :40, 11-20 kick @ :30

11-20-25 4700SCY

1 x 500 warm up swim

2 x 400 @ 5:20 swim, build
3 x 300 @ 3:50 pull, descend
4 x 200 @ 2:40 swim, descend
1:00 rest
5 x 100 @ 1:30 hold best average
Post set
6 x 150 pull @ 2:00
Odds: breathe 3/5/3 by 50, evens breathe 5/7/5 by 50
Warm Down
300 easy

11-22-25 5000SCY

Warm Up
600 choice swim

300 pull

200 kick

(1100)

Set 1
4 x 50 free @ :45
3 x 100 free @ 1:25
2 x 150 free @ 2:05
200 free @ 2:45
2 x 150 free @ 2:05
3 x 100 free @ 1:25
4 x 50 free @ :45
All swims holding strong aerobic pace

(1800)

Set 2
5 x 150 kick(100 strong/50easy) @ 3:10
10 x 50 stroke @ :55
This can be done as all stroke, or stroke/free by 25
10 x 25 choice @ :30, 3 FAST 1 easy

(1500)

Warm Down
600 easy your choice

11-24-25 5000SCY

500 swim

300 pull

200 kick

4 x 50 pull @ :45

8 x 25 kick @ :35

3 x 100 build @ 1:30

Main:

3 x 400 pull or swim @ 5:20

3 x 300 #1 swim, #2 pull, #3 50fr/50ba @ 4:10, rest to next top after #3

3 x 200 IM @ 3:10

6 x 50 kick w/fins @ :50

300 easy