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Kristi's workouts

kristilynn
over 3 years ago

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

Parents
  • 7 hours ago

    11-20-24 4400SCY

    Warm Up
    500 swim

    400 pull
    (900)

    Set 1
    100 kick @ 50% effort*
    *See when you come in, add 5 seconds to that time, use that as your kick base
    100 kick @ base +5
    2 x 100 kick @ base
    3 x 100 kick @ base -5
    100 easy swim
    (800)

    Set 2
    300 swim @ 4:00
    150 IM (no free) @ 2:30
    200 swim @ 2:40
    2 x 150 IM (no free) @ 2:30
    100 swim @ 1:20
    3 x 150 IM (no free) @ 2:30
    (1500)

    Set 3
    500 pull breathe 3/5/7/5/3 by 100
    8 x 50 @ :50, descend 1-4, 5-8
    (900)

    Warm Down
    6 x 50 kick w/fins @ :50
    (300) 

Reply
  • 7 hours ago

    11-20-24 4400SCY

    Warm Up
    500 swim

    400 pull
    (900)

    Set 1
    100 kick @ 50% effort*
    *See when you come in, add 5 seconds to that time, use that as your kick base
    100 kick @ base +5
    2 x 100 kick @ base
    3 x 100 kick @ base -5
    100 easy swim
    (800)

    Set 2
    300 swim @ 4:00
    150 IM (no free) @ 2:30
    200 swim @ 2:40
    2 x 150 IM (no free) @ 2:30
    100 swim @ 1:20
    3 x 150 IM (no free) @ 2:30
    (1500)

    Set 3
    500 pull breathe 3/5/7/5/3 by 100
    8 x 50 @ :50, descend 1-4, 5-8
    (900)

    Warm Down
    6 x 50 kick w/fins @ :50
    (300) 

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