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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

  • 8-2-24 5100LCM

    2x:

    200 swim

    200 pull

    200 kick w/fins

     

    6 x 50 w/fins 25 zombie kick/25 swim

     

    Main:

    800 neg split @ 13:00

    8 x 100 pull @ 1:35 breathe 3/5 by 50

    800 neg split, faster than the first one

     

    4 x 150 pull @ 2:20

    4 x 100 kick w/fins @ 1:40

    4 x 50 easy choice @ :10 rest

  • 8-3-24 5000SCY

    400 swim

    200 kick

    100 IM

     

    8 x 50 focus on streamline and turn @ :50

     

    4 x 50 choice drill @ 1:00

     

    6 x 100 focus on distance per stroke @ 1:30

     

    4 x 100 @ 1:25 mod-fast-faster-easy by 25

     

    4 x 200 build @ 2:50

     

    2 x 400 pull @ 5:20

     

    4 x 100 kick w/fins odds flutter, evens dolphin @ 1:35

    200 easy

  • 8-5-24 5000SCY

    800 swim

    200 pull

    200 kick

    4 x 25 free @ :30

    3 x 100 build @ 1:30

    4 x 25 fly @ :30

     

    Main:

    10 x 50 1-6 @ :50, 7-10 @ :45

    3 x 200 #1 @ 3:00, #2 @ 2:55, #3 @ 2:50

    10 x 50 1-6 @ :50, 7-10 @ :45

    3 x 400 pull #1 @ 5:40, #2-3 @ 5:20 (#3 AFAP on last 200)

     

    500 cool down

  • 8-6-24 5000SCY

    500 swim

    300 pull

    200 IM

    200 kick

    10 x 25 free @ :30

    5 x 25 fly @ :30

    5 x 25 breast @ :30

     

    Main:

    300 neg split @ 4:20

    3 x 100 pull @ 1:20

    300 neg split @ 4:20

    3 x 100 pull @ 1:20

    300 neg split @ 4:20

    3 x 100 kick w/ fins @ 1:35

     

    Post set:

    2x:

    4 x 75 @ 1:15 fl-fr-fl

    100 easy @ 1:30

    4 x 75 ba-fr-ba @ 1:15

     

    100 cool down

  • 8-7-24 5100SCY

    400 swim

    2 x 100 kick w/fins

    2 x 50 build @ :45

    4 x 25 @ :30 #1half easy/half fast #2 half fast/half easy #3 build #4 sprint

     

    Main:

    2x:
    12 x 25 choice @ :30 odds fast, evens easy

    12 x 50 choice @ :50 odds fast, evens easy

    6 x 100 @ 1:30 choice odds fast, evens easy

    3 x 200 @ 2:50 build each 50 and neg. split (rd1 swim, rd 2 pull)

     

    100 cool down

  • 8-9-24 5200SCY

    500 swim

     

    200 kick

     

    2x: 50scull/25 swim/50 drill/25swim

     

    2 x 150 @ 2:10 descend

     

      

    Main:

     

    800 swim @ 11:10

     

    2 x200 pull  @ 2:40

     

    100 easy @1:40

     

    800 swim @ 11:10

     

    400 kick w/fins @ 6:20

     

    100 easy @1:40

     

    800 swim @11:10

     

    2 x200 pull  @ 2:40

     

    100 easy @1:40

  • 8-12-24 4600SCY

    1000 (25easy-25mod-50easy-50mod-75easy-75mod up to 100 and back down)

    Main:

    6 x 50 kick @ :10 rest 25 flutter/25 breast

    3 x 400 last 100 strong @ 5:40

    6 x 50 kick w/fins @ :50

    3 x 300 pull @ 4:10

    6 x 50 ba-br @ :55

    3 x 200 IM @ 3:20

  • 8-20-24 4450SCY

    500 swim

    300 pull

    200 kick

    8 x 25 scull

    8 x 50 pull 25fr/25ba

     

    Main:

    300 pull @ 4:10

    2 x 150 swim @ 2:10 (rd 2 @ 2:40)

    4 x 75 kick w/ fins@ 1:20

    6 x 50 swim @ :50

    4 x 75 kick w/ fins @ 1:20

    2 x 150 @ 2:10

    300 pull @ 4:10

    repeat through the 75s but do IM for the 150s & 75s

  • 8-21-24 4500SCY

    500 swim

    300 pull

    200 kick

    6 x 25 scull @ :35

    200 IM 25d/25s

     

    Main:

    100 @ 1:20

    4 x 50 fl-fr @ :55

    200 @ 2:45

    4 x 50 ba-fr @ :55

    300 @ 4:10

    4 x 50 br-fr @ :55

    400 @ 5:30

    4 x 50 fr @ :50

    500 pull @ 6:40

     

    Post-set:

    6 x 50 kick w/fins @ :50

    3 x 100 pull @ 1:20

    5 x 50 kick w/fins @ :50

  • 8-22-24 4400SCY

    500 swim

    300 pull

    200 kick

    4 x 50 25 human stroke/25 fr

    4 x 50 paddle grab

    8 x 25 odds sprint/evens easy

     

    Main:

    2x (rd 1 free, rd 2 50s & 25s IM):

    2 x 100 @ 1:30 (75easy-25sprint)

    4 x 75 @ 1:10 (25sprint-50easy)

    6 x 50 @ 1:00 odds easy, even sprint

    8 x 25 sprint rd 1 @ :25, rd 2 @ :30

     

    6 x 50 kick w/fins @ :50

     

    400 easy pull