Kristi's workouts

2-27-26 4700SCY

500 swim

300 pull

6 x 50 kick w/fins @ :50

Main:

2 x 400 @ 5:20 swim or pull

4 x 200 @ 2:50 swim

8 x 50 @ :50 odds easy, evens fast

1 x 400 5:15 swim or pull

2 x 200 @ 2:45 swim

4 x 50 @ :45 odds easy, evens fast

1 x 200 @ 2:40 swim

2 x 50 @ :40 strong

300 easy

3-4-26 4700SCY

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 @ 1:35 25fl/75fr

2 x 100 @ 1:35 25ba/75fr

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

3 x 100 @ 1:30 25fl/75fr

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

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

4 x 100 @ 1:25 25fl/75 fr

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

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

Post Set:

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

100 easy

3-5-26 4400SCY

500 swim

400 IM drill

300 pull

200 kick

100 choice

Main:

3 x 200 swim @ 2:50, descend

4 x 200 IM @ 3:20 25 easy/25strong

-reset

25 fly @ :30

50 fl-ba @ 1:00

75 fl-ba-br @ 1:20

100 IM @ 1:40

and back down, repeating the 100

-reset

3 x 100 choice stroke @ 1:30

1 x 100 strong free @ 1:20

6 x 50 choice stroke @ :50

2 x 50 strong @ :45

200 easy  

3-6-26 4800SCY

500 swim

300 pull

200 kick

Main:

2x:

10 x 50 @ :50 1-3 mod, 4-6 build, 7-9 strong, 10 easy

5 x 100 @ 1:20 rd 1 pull, rd 2 swim (maintain same pace on rd 1 & 2)

1 x 500 @ 6:50 rd 1 swim, rd 2 pull

Post set/cool down:

8 x 75 kick w/fins @ 1:10

200 easy     

3-9-26 4800SCY

500s 300p 200k

Main:

4 x 200 @ 2:45 neg. split

4 x 150 @ 2:05 middle 50 strong

4 x 100 @ 1:25 descend

4 x 50 @ :45 build to sprint

 reset

4 x 100 @ 1:25 hold strong pace

8 x 50 2 each stroke @ :55

4 x 50 @ :45 hold strongpace

 reset

4 x 100 IM swim @ 1:40 descend

2 x 100 kick w/fins @ 1:35

200 cool down   

3-10-26 5000SCY

800 choice 

Main: 

450 50ba/50fr @ 6:45 

6 x 50 25ba/25br @ :55

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

6 x 50 25fly/25fr @ :50

200 easy 

reset 

500 pull neg split @ 6:40

6 x 100 descend by 3s @ 1:25

200 easy 

reset 

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

200 pull easy

Kick set:

8 x 50 kick w/fins @ :50, descend by 4s

300 easy

3-11-26 4500SCY

500 swim

300 pull

200 kick

Main 1(4x):

150 free @ 2:00

100 IM @ 1:40

3 x 50 IM order by round @ :55 (round 4 @ :45)

Main 2:

1 x 100 fast kick @ 2:10

200 easy free @ 3:00

2 x 75 fast kick @ 1:40

200 easy free @ 3:00

3 x 50 fast kick @ 1:10

200 easy free @ 3:00

4 x 25 fast kick @ :40

200 easy free

Post set:

3 x 200 pull @ 2:40, descend

3-18-26 5300SCY

500 swim

300 pull

200 kick

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

Main:

2x (rd1 swim, rd 2 pull):

100 @ 1:15

200 @ 2:50 (last 50 fast)

100 @ 1:20

200 @ 2:50 (last 100 fast)

100 @ 1:25

200 @ 2:50 (last 150 fast)

100 @ 1:30

200 @ 2:50 all fast

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

Cool down: 500s, 300 pull, 200k

3-17-26 5500SCY

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 

3-29-26 5300SCY

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 100 @ 1:35 last 75 strong

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