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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

Parents

  • 12-23 & 12-24-24

    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 25 kick w/fins @ :30

    250 easy pull   

    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                                                                                                                                             

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  • 12-23 & 12-24-24

    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 25 kick w/fins @ :30

    250 easy pull   

    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                                                                                                                                             

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