Kristi's workouts

1-14-26 4800SCY

400 swim

200 kick

3 x 100 descend @ 1:40

Main:

800 pull @ 11:00

700 w/fins 3rd & 6th 100 kick @ 9:20

600 100 fr/50 IM order @ 8:45

500 w/ fins and paddles @ 6:25

400 50IM order/50fr @ 6:05

300 50ba/50fr @ 4:30

200 50fly/50br @ 3:25

100 50br/50fr

300 cool down

1-15-26 4600SCY

500 swim

300 pull

200 kick

4 x 50 @ :55 25 human stroke/25 swim

4 x 50 @ :55 25 1 arm free/25 swim

8 x 25 @ :30 odds breast, evens free

Main:

5x:

1 x 50 25fl/25fr @ :50

1 x 75 25fl/50 fr @ 1:10

1 x 50 25ba/25fr @ :50

1 x 75 25 ba/50 fr @ 1:10

1 x 50 25br/25fr @ :50

1 x 75 25br/50fr @ 1:10

1 x 25 easy @ :30

1 x 150 strong @ 2:00

1 x 50 easy @ 1:00

1-16-26 4200SCY

800 swim

200 kick

12 x 50 @ :10 rest   2 kick, 2 free, 2 back, 2 kick, 2 free, 2 back

Main:

4x:

4 x 75 @ 1:20 #1 fl-ba-br, #2 ba-br-fr, #3 br-fr-fl, #4 fr-fl-ba

4 x 50 swim (IM order by round) @ :55*

4 x 50 kick (IM order by round) @ 1:05

:30 rest between rounds

*Round 4 @ :45

I ran out of time to do the kick on the last round.

If I were to do this workout again, I would reduce the 75 interval to 1:15, which I did on the last round today.

1-20-26 4700SCY

500 swim

200 IM d/s

300 pull

200 kick

Main:

800 broken as:

400 moderate @ 5:30

200 stronger @ 2:50

2 x 100 strongest @ 1:20

600 broken as:

300 moderate @ 4:10

100 stronger @ 1:25

2 x 100 strongest @ 1:20

400 broken as:

200 moderate @ 2:50

2 x 100 strong @ 1:20

300 broken as:

100 moderate @ 1:30

2 x 100 strong @ 1:20

Post set:

200 easy pull

6 x 50 kick w/fins @ :50

200 easy pull

12 x 25 @:30 3 fly, 1 free

1-21-26 5200SCY

1000 swim

300 pull

200 kick

Main:

200 fast @ 2:30

300 easy @ 4:10

150 fast @ 1:55

350 easy @ 4:55

125 fast @ 1:35

400 easy @ 5:30

100 fast @ 1:15

450 easy @ 6:15

75 fast @ :55

500 easy @ 6:50

50 fast

400 kick w/fins

400 easy choice

1-22-26 4600SCY

500 swim

300 pull

200 kick

6 x 50 @ :50 25 IM order(no fr)/25 fr

Main:
3 x 100 IM @ 1:45

1 x 200 moderate @ 2:50

3 x 100 IM @ 1:40

2 x 200 descend @ 2:50

3 x 100 IM @ 1:35

3 x 200 descend @ 2:50

3 x 100 IM @ 1:30

4 x 200 descend @ 2:50

100 easy

1-23-26 4600SCY

500 swim

300 pull

200 kick

4 x 100 @ 1:30, build

Main:

4 x 250 w/fins 150 kick/100 IM swim @ 4:00

16 x 25 @ :30 alt 2 IM order/2 free

4 x 150 w/fins @ 2:10 75 kick/75 swim

12 x 25 @ :30 choice 2 sprint/1 easy

4 x 100 @ 1:20, descend to strong

8 x 25 2 each stroke IM order @ :30

4 x 50 pull @ :40

4 x 25 easy IM order @ :30

1-26-26 4600SCY

500 swim

300 pull

200 kick

4 x 50 zombie dolphin kick @ :55

4 x 50 paddle grab drill @ :55

4 x 50 build @ :45

Main:

2x:

2 x 300 pull @ 4:00

2 x 150 IM (no free) @ 2:40

1 x 100 strong @ 1:30

Post Set:

4 x 100 pull @ 1:20

4 x 100 kick w/fins @ 1:30

200 easy     

1-27-26 4400SCY

800 swim

300 pull

200 kick

4 x 50 scull/swim @ :55

Main:

12 x 25 choice build @ :30

300 pull moderate @ 4:00

12 x 25 choice 12.5 fast @ :30

300 moderate swim @ 4:10

12 x 25 choice @ :30 2 fast/2 easy

300 pull moderate @ 4:00

12 x 25 choice @ :30 1 fast/1easy/2fast/2easy/3 fast/3easy

300 moderate swim @ 4:10

Kick set w/fins:

5 x 100 @ 1:30 50flutter/50dolphin

1-28-26 5200SCY

Warm Up
500 swim
300 pull
200 kick

Main Set
4 x 100 free descend 1-4 to fast @ 1:30
400 SOLID EFFORT @ 5:40

8 x 50 @ :50, descend 2-2-2-2
400 SOLID EFFORT @ 5:40
4 x 100 kick w/ fins @ 1:40

:20 rest
400 SOLID EFFORT

Post Set
9 x 100 swim @ 1:30 alt build, easy, strong

6 x 150 pull @ 2:00