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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

  • 12-10-25 4800SCY

    I will reach my 2025 GTD goal tomorrow!  With today's swim I am .02 away.

    400 swim

    2x:

    300 pull

    200 kick w/fins

     

    Pre-set:

    4x 2 x 75 start on 1:20, take off :05 each round, choice stroke

     

    Main:

    50 moderate free @ :50

    100 build free @ 1:25

    150 every other 25 stroke @ 2:15

    200 free every 4th 25 fast @ 2:50

    300 every 4th 25 stroke @ 4:20

    and back down the ladder just as above

    -repeat entire ladder but all free pull @ 1:20 base

     

    200 easy 

  • 12-11-25 4600SCY

    GTD goal exceeded.  Yay!  Everything else this month is bonus.  

    Warm up (1000):

    500 swim

    300 pull

    200 kick

     

    Pre-set (800):

    4 x 100 drill/swim by 50 @ 1:30

    4 x 50 smooth build @ :45

    8 x 25 @ :30 speed play (fast, easy, all fast, all easy)

     

    Main (2400):

    6 x 125 100swim/25kick @ 2:00 (these could be on 1;50 in the future)

    8 x 25 descend by 4s @ :30

    6 x 100 odds IM @ 1:40, evens free @ 1:20

    8 x 25 descend by 4s @ :30

    6 x 75 middle 25 fast @ 1:00

    8 x 25 descend by 4s @ :50

    Cool down:

    4 x 100 drill/swim by 50 @ 1:30

  • 12-12-25 4600SCY

    500 swim

    300 pull

    200 kick

     

    Main:

    300 @ @ 4:30 25fl-25fr-50fl-50fr-75fl-75fr

    3 x 100 pull @ 1:20

    300 as above but replace fly with back @ 4:30

    6 x 50 2 ea stroke (no free) @ :55

    300 as above but replace fly with breast @ 4:45

    6 x 50 kick @ 1:10

    300 as above but all free, alt fast/easy

     

    Post set:

    6 x 100 w/fins 50k/50s @ 1:30

    6 x 50 w/fins odds free @ :45, evens IM order @ :50

     

    3 x 200 pull @ 2:40

  • 12-15-25 4800SCY

    800 choice

    8 x 50 d/s 2 ea stroke @ :55

     

    Main:

    500 moderate swim @ 6:50

    2 x 250 @ 3:45 fl-fr-ba-fr-br by 50

    400 moderate pull @ 5:20

    2 x 200 #1 back, #2 IM @ 3:20

    300 moderate swim @ 4:10

    2 x 150 #1 free @ 2:00, #2 IM (no fr) @ 2:20

    200 moderate pull

     

    5 x 100 pull @ 1:20

    500 easy kick w/fins       

  • 12-16-25 4700SCY

    600 swim

    300 pull

    200 kick

     

    Main:

    8 x 50 pull @ :45

    100 easy kick @ 2:10

    6 x 100 @ 1:25 last 25 fast 

    100 easy kick @ 2:10

    4 x 200 descend @ 2:45

    100 easy kick @ 2:10

    2 x 300 pull neg split @ 4:00

    100 easy kick

     

    8 x 75 kick w/fins @ 1:15 descend by 4s

     

    200 easy

  • 12-17-25 4600SCY

    Warm up:
    400 swim                                             
    300 pull                                                
    200 kick                                      
    100 drill                                           
    (1000)

    Main Set:
    3 x 200 descend to fast @ 2:50
    100 easy @ 1:40
    3 x 150 descend to fast @ 2:05
    150 easy @ 2:15
    3 x 100 descend to fast @ 1:25
    200 easy @ 3:00
    3 x 50 FAST @ 1:00 (see what you can hold)

    250 easy
    (2000)

    Post Set:
    5 x 100 kick w/fins @ 1:35
    500 pull breathe 3/5/7/5/3 by 100
    (1000)

    Warm down
    400easy        

  • 12-19-25 5050SCY

    12 days of Christmas workout

     

    1 x 1000 choice swim

    2 x 200 #1 alt 50 zombie kick/50 streamline kick w/fins, #2 swim build

    3 x 300 pull @ 4:00 descend

    4 x 50 kick @ :50, w/ fins

    5 x 100 IM @ 1:35

    6 x 75 free, last 25 sprint @ 1:05

    7 x 50 2 fl, 2 ba, 2 br, 1 fr @ 1:00

    8 x 25 @ :30 alt fly/ba

    9 x 50 @ :40 strong

    10 x wall push ups/outs

    11 x push ups

    12 x 50 kick w/fins @ :50

  • 12-20-25 5500SCY

    Warm up:
    800 swim
    200 kick     

    2 x 200 middle 100 no free @ 3:00                                                   

    Set One:
    8 x 75 @ 1:15   50 drill/25 swim
    Some drill suggestions: catchup, fingertip drag, fist drill, 3-6-3, one armed drill

    6 x 100 pull @ 1:25
    Descend 1-3, 4-6, maintain technique

    :30 break

    4 x 150 swim @ 2:15
    Drill/ smooth/strong by 50
    2 x 300 swim @ 4:05
    Keep it nice and smooth, maintain technique

    Set Two:
    2x (rd 1 @ 3:10, rd 2 @ 3:00):
    2 x 150 kick, middle 50 strong
    2 x 200 swim, 1st and last 50 no free

    Cooldown
    300 easy                             

  • 12-23-25 5500SCY

    Warm Up
    600 swim
    6 x 50 free descend all 6 @ :50

    Set 1 (3x, take :05 off 50, 100, & 150 intervals each round)
    2 x 150 free @ 2:05
    3 x 100 free @ 1:25 strong
    4 x 50 free @ :45 strong

    200 easy free @ 3:00

     

    Set 2
    4 x 150 kick w/ fins 125 fast/25 easy @ 2:20

    Set 3

    12 x 50 rotating IM by 25 (fl-ba, ba-br, br-fr, fr-fl) @ :55
    12 x 25 choice stroke @ :30, 3 FAST 1 easy

     

    Warm Down
    100 easy choice

  • 12-26-25 5500SCY

    800 choice

    200 pull

    200 kick

     

    Main:

    3x:

    Round 1:

    25 easy @ :30

    50 moderate @ :45

    75 moderately strong @ 1:05

    100 fast @ 1:20

    200 fastest @ 2:40

    300 easy @ 4:15

    Round 2: do 2 of each distance

    Round 3: 25,75,100,200 choice stroke @ :30, 1:00,1:20,1:40, 3:20

     

    3 x 100 kick w/fins @ 1:30

    4 x 200 pull @ 2:40

    200 easy