Kristi's workouts

7-12-24 4000LCM

800 swim

200 kick

8 x 50 @ 1:10 scull/swim

4 x 50 d/s IM order @ 1:10

4 x 50 IM order @ 1:10

Main:

4 x 300 pull descend @ 4:30

4 x 200 kick w/fins @ 3:30

200 easy

7-15-24 4400SCY

600 swim

400 pull

200 kick

3 x 100 kick w/fins 50dolphin/50flutter @ 1:50

Main:

1 x 200 @ 3:10

6 x 50 @ 1:00 fly/ba

2 x 200 #1 @ 3:10 #2 @ 3:00

6 x 50 free @ :50

3 x 200 #1 @ 3:10 #2 @ 3:00 #3 @ 2:50

6 x 50 kick w/ fins @ :50

:20 to change equipment

4 x 200 pull #1-2 @ 2:50, #3-4 @ 2:40

7-16-24 4400LCM

800 swim

200 kick

2 x 250 swim @ 4:10

1 x 500 pull @ 7:40

4 x 50 @ 1:00 fr/ba

2 x 200 swim @ 3:15

1 x 400 pull @ 6:10

4 x 50 @ 1:00 fr/br

2 x 150 swim @ 2:30

1 x 300 pull @ 4:40

4 x 50 choice @ 1:00

2 x 100 swim @ 1:40

1 x 200 pull @ 3:10

4 x 50 kick w/fins @ :55*

300 cool down*

7-17-24 4100LCM

400 swim

200 kick

100 drill

Main:

1 x 500 pull @ 7:40

5 x 100 descend @ 1:50

1 x 400 swim @ 6:20

4 x 100 descend @ 1:45

1 x 300 IM @ 5:40

3 x 100 descend @ 1:40

1 x 200 @ 3:45 (fl-fr-br-fr by 50)

2 x 100 descend @ 1:35

1 x 100 IM @ 1:50

1 x 100 fast @ 1:30

6 x 50 kick w/fins @ :55

100 easy

7-18-24 4300LCM

800 swim

200 kick

4 x 50 scull/swim

3 x 100 descend @ 1:40

Main:

6 x 200 descend by 3s @ 3:15

6 x 150 @ 2:20 pull descend by 3s

6 x 100 @ 1:35 descend by 3s

100 easy

7-19-24 5000SCY

500 swim

400 pull

4 x 50 kick w/board @ :10 rest

Main:

3x:

6 x 50 1-3 descend @ :50, 4-6 strong @ :45

1 x 200 pull @ 2:50

1 x 100 back @ 1:50

4 x 50 @ :55 25fly-25ba

4 x 50 @ :55 25br-25fr

400 @ strong and neg. split

400 easy kick w/fins

100 cool down

7-29-24 5000SCY

Finally back in the pool after a week away in Barstow, CA for the Western Regional Waterski Championships.  

500 swim

400 pull

300 kick

200 IM drill

100 scull

Main:

3x:

4 x 50 descend to fast @ :50

50 easy @ :50

3 x 50 sprint @ :50

100 easy @ 1:30

2 x 50 dolphin kick w/fins @ :50

100 easy @ 1:30

2 x 50 fly @ 1:00

100 easy @ 1:30

2 x 50 back kick w/fins @ :50

100 easy @ 1:30

2 x 50 back @ 1:00

100 easy @ 1:30

2 x 50 breast kick @ 1:10

100 easy @ 1:30

2 x 50 breast @ 1:00

100 easy @ 1:30

2 x 50 flutter kick w/fins @ :50

100 easy @ 1:30

2 x 50  free @ :50

100 easy @ 1:30

400 cool down

7-30-24 5500SCY

1000 choice

3 x 300 pull descend @ 4:10

4 x 200 IM @ 3:30

7 x 100 kick w/fins odds flutter, evens dolphin @ 1:40

4 x 150 descend @ 2:10

2 x 250 pull @ 3:30

4 x 100 IM @ 1:45

4 x 75 kick w/fins odds dolphin-flutter-dolphin evens flutter-dolphin-flutter by 25 @ 1:15

200 easy swim

100 scull/swim by 25

7-31-24 5000LCM

400 swim

200 pull

200 kick

2 x 100 IM kick @ :10 rest

3 x 75 swim/drill/kick @ :10 rest 1 each stroke, no free

4 x 50 free build @ :55

6 x 25 2 ea stroke, no free @ :30

25 easy

Main:

4x (one round each stroke):

8 x 50 stroke @ 1:05

1 x 100 free @ 1:40

1 x 100 IM @ 2:00

1 x 100 stroke @ 2:00

4 x 150 kick w/fins @ 2:40

8-1-24 5000LCM

400 swim

4 x 100 @ :10 rest #1 fist drill, #2 75fists/25swim, #3 50 fists/50swim, #4 25 fists/75 swim

8 x 50 1-4 25 drill/25 build, 5-8 build @ :55

Main:

500 moderate @ 7:50

200 strong @ 3:00

150 build @ 2:30

50 easy @ 1:00

400 stronger pace than 500 @ 6:20

200

150

50

300 stronger pace than the 400 @ 4:50

200

150

50

(200, 150, 50 same throughout the set)

Kick set w/fins:

25-50-75-100-100-75-50-25 on :10 rest

4 x 50 @ :60 hypoxic (start with 5 breaths for the 1st 50 and reduce by 1 each 50)

8 x 50 IM order @ 1:05

300 easy pull