Kristi's workouts

9-6-25 4900SCY

800 choice

200 kick

16 x 50 rotating IM (fl-ba, ba-br, br-fr, fr-fl by 25) @ :55

6 x 200 pull @ 3:00 descend from strong to strongest by 3s

5 x 100 @ 1:45 #1 25fl-75ba, #2 25ba-75br, #3 25br-75fr, #4 25fr-75fl, #5 IM

4 x 100 kick w/fins @ 1:30

400 pull @ 5:20

3 x 100 IM @ 1:40

200 back build by 50s

100 easy

9-8-25 3800SCY

500 swim

300 pull

200 kick

12 x 50 @ :50 25stroke/25 free, 4 of each stroke

Main:

4 x 50 fly @ 1:00

4 x 50 fly w/fins @ :50

2 x 50 kick w/fins @ :50

5 x 50 fly drill @ 1:00

5 x 50 fly kick @ 1:00

5 x 50 fly swim @ :50

5 x 50 fly swim w/fins @ :50

5 x 100 smooth pull @ 1:20

8 x 25 fly perfect technique, count strokes @ :35

9-9-25 5400SCY

800 choice

200 kick

4 x 50 d/s @ :50

4 x 50 7 strokes ba/5 strokes fr @ :50

4 x 50 build @ :50

Main:

3 x 50 pull @ :45

1 x 150 swim @ 2:10

3 x 50 kick @ 1:05

2 x 150 pull @ 2:00

3 x 50 choice @ :50

3 x 150 swim descend @ 2:10

3 x 50 kick @ 1:05

4 x 150 pull descend @ 2:00

3 x 150 swim @ 2:10 descend

2 x 150 pull descend @ 2:00

1 x 150 swim

8 x 50 break out and 20yds sprint @ :50

400 choice easy

9-10-25 5000SCY

500 swim

300 pull

200 kick

400 work last 150 @ 5:30

2 x 100 IM @ 1:45

4 x 200 @ 2:50 work 3rd 50

2 x 150 pull @ 2:10

300 smooth @ 4:10

2 x 150 @ 2:30 (50 kick, 100 fast)

300 IM @ 5:00

3 x 100 pull @ 1:20

4 x 50 IMs @ 1:00

2 x 100 IM @ 1:40

200 strong swim @ 2:50

2 x 150 pull @ 2:10

200 easy

9-11-25 4000SCY

800 swim

400 IM kick

4 x 50 25IMorder/25fr @ :50

4 x 50 25human stroke/25fr @ :50

Main:

3x:

2 x 50 fly @ :55

1 x 100 ba @ 1:40

2 x 50 ba @ :55

1 x 100 br @ 1:50

2 x 50 br @ :55

1 x 100 fr @ 1:30

4 x 100 pull @ 1:20 descend 1-4

8 x 50 kick w/fins @ :50 odds flutter, evens dolphin

100 easy 

I only had time for 4 of the 50s kick 

9-15-25 4150SCY

500 swim

300 pull

200 kick

22 x 25 @ :30 5 fly, 6 ba, 6 br, 5 fr

Main:

300 pull build @ 4:00

3 x 100 descend @ 1:25

300 swim build @ 4:15

3 x 100 descend @ 1:25

300 pull build @ 4:00

3 x 100 make 'em @ 1:15

300 IM

Post set:

6 x 75 "killer" kick

w/ board & fins

25 4 dolphin kicks underwater, 10 fast flutter kicks on surface then easy kick

25 zombie kick

25 sprint kick

50 easy

9-16-25 4550SCY

800 choice

300 pull

200 kick

Main:

500 strong @ 6:40

100 easy @ 1:30

400 strong @ 5:20

200 easy @ 3:00

300 strong @ 4:00

300 easy @ 4:30

200 strong @ 2:40

400 easy pull @ 5:30

100 strong @ 1:20

Post set:

10 x 50 kick w/fins 25 fluttter/25 dolphin @ :50

10 x 25 whip kick @ :35

9-17-25 4000SCY

500 swim

300 pull

200 kick

12 x 25 IM order, no free odds @ :40 w/ vertical kick during rest, evens @ :30

Main:

4 x 200 swim descend @ 2:50

4 x 100 back descend @ 1:40

4 x 100 free descend @ 1:30

4 x 100 back w/fins work underwater off walls @ 1:30

4 x 100 back @ 1:40 odds fast, evens easy

Post set:

4 x 75 pull @ 1:10

(There were actually 8 75s followed by 6 x 50 kick but I didn't have time)

9-22-25 4100SCY

500 swim

300 pull

200 kick

3 x 100 IM @ 1:45

8 x 50 f/e, e/f, build, fast  @ "50

Main:

4x:

8 x 25 stroke (1 round ea stroke) @ :30

200 easy @ 3:00

2 x 100 fast @ 1:20

100 easy @ 2:00

(I ran out of time to finish round 4)

9-19-25 4400SCY

500 swim

300 pull

200 kick

4 x 50 k/s @ :55

4 x 50 stroke/fr @ :55

4 x 50 build @ :50

Main:

4 x 200 IM descend @ 3:10

4 x 150 50 IM order/100 free @ 2:15

4 x 100 kick w/fins @ 1:40

4 x 50 IM order @ :55

4 (4 x 25) 4 of each stroke @ :30