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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

  • 9-23-25 4700SCY

    800 swim

    300 pull

    200 kick

    100 drill

     

    Main:

    5 x 100 IM descend @ 1:40

    500 neg split @ 6:40

    500 w/fins 300kick/200swim @ 7:10

    5 x 100 descend @ 1:25

    500 w/fins 200 kick/300 swim @ 7:00

    500 pull neg. split

     

    6 x 50 IM order no free @ :55

  • 9-24-25 4200SCY

    500 swim

    300 pull

    200 kick

    4 x 50 w/paddles @ :10 rest 25 underwater breast/25 back

    3 x 100 IM @ 1:45

    Main:

    12 x 200

    3 @ 2:50

    3 @ 2:45

    3 @ 2:40

    3 @ 2:35

    6 x 50 kick @ 1:05

  • 9-25-25 4600SCY

    500 swim

    200 kick

    400 pull

    200 kick

     

    Main:

    400 @ 5:20 pull

    4 x 100 strong @ 1:20

    400 @ 5:30 swim

    3 x 100 stronger @ 1:20

    400 @ 5:20 pull

    2 x 100 strongest @ 1:20

    400 @ 5:30 swim

    1 x 100 super-duper strong

     

    Post set:

    8 x 50 @ :50 6 fast strokes off each wall

    3 x 100 kick w/fins @ 1:40

  • 9-26-25 4400SCY

    500 swim

    300 pull

    200 kick

    8 x 75 swim w/fins @ 1:10 37.5 fast free, 37.5 easy back

    Main:

    8 x 100

    2 @ 1:25, 2 @ 1:20, 2 @ 1:30, 2 @ 1:15

    10 x 75

    3 @ 1:10, 3 @ 1:05, 4 @ 1:00

    50 easy

  • 9-27-25 5000SCY

    800 choice

    3 x 200 pull @ 2:50

    4 x 50 k/s IM order

     

    Main:

    2 x 100 @ 1:40 (#1build, #2 strong)

    1 x 100 easy @ 1:40 

    2 x 100 @ 1:35 (#1 build, #2 strong)

    1 x 100 easy @ 1:40 

    2 x 100 @ 1:30 (#1 build, #2 strong)

    1 x 100 easy @ 1:40 

    2 x 100 @ 1:25 (#1 build, #2 strong)

    1 x 100 easy @ 1:40 

    2 x 100 strong @ 1:20

    1 x 100  easy @ 1:40

    2 x 100 just make ‘em @ 1:15

    1 x 100 easy @ 1:40

     

    Post Set:

    3 x 200 pull descend @ 2:40

    8 x 50 kick w/fins @ :50

    4 x 150 ascend to easy @ 2:10

  • 9-29-25 4700SCY

    500 swim

    300 pull

    200 kick

    3 x 100 build @ 1:25

    4 x 50 f/e, e/f, easy, fast @ :50

    Main:

    500 smooth @ 6:55

    5 x 100 pace @ 1:25

    500 build @ 6:55

    5 x 100 pace @ 1:20

    500 neg split pull @ 6:55

    5 x 100 pace @ 1:25

    4 x 50 kick @ 1:10

  • 9-30-25 4300SCY

    400 swim

    300 pull

    200 25fast/75 easy

    200 kick

    2 x 200 smooth IM w/fins @ 3:20

     

    Main:

    2x:

    4 x 25 odds sprint, evens easy @ :30

    3 x 50 #1 fast @ :40 #2 easy @ 1:00, #3 sprint @ :50

    2 x 75 #1 fast @ 1:10, #2 easy @ 1:20

    1 x 100 sprint + 50 easy

    reset to next bottom/top

     

    3 x 200 #1 pull @ 2:50, #2 kick @ 4:10, #3 swim @ 2:50

     

    repeat sprint set, last round kick w/fins

  • 10-1-25 4400SCY

    500 swim

    300 pull

    200 kick

    Main:

    4 x 200 pull @ 2:40

    4 x 50 fly @ :50

    3 x 200 swim @ 2:40

    4 x 50 back @ :50

    2 x 200 pull @ 2:40

    4 x 50 breast @ :55

    1 x 200 swim @ 2:40

    4 x 50 free @ :45

    Post set:

    5 x 100 kick w/fins  @1:35 50flutter/50dolphin

    100 easy

  • 10-2-25 4300SCY

    500 swim

    300 pull

    200 kick

    4 x 50 s/k @ :55

    4 x 75 fr/ba/fr @ 1:10

    4 x 25 fast @ :30

     

    Main:

    3x:

    2 x 50 moderate rd 1-2 free @ :45  rd 3 fl-ba, br-fr @ :55

    4 x 100 descend rd 1-2 free @ 1:25 rd 3 IM @ 1:40

    2 x 200 fast rd 1-2 free @ 2:40, rd 3 IM @ 3:10

  • 10-3-25 3750SCY

    500 swim

    300 pull

    200 kick

    3 x 100 IM @ 1:45

    4 x 50 rotating IM @ 1:00

    Main:

    12 x 25 AFAP @ :30

    6 x 25 smooth @ :30

    6 x 25 underwater half way then sprint @ :40

    8 x 50 @ :50 descend by 4s

    4 x 50 25 AFAP :10 rest 25 fly @ 1:10

    4 x 50 AFAP @ 1:00

    4 x 75 build @ 1:10

    4 x 75 25 fast/50 smooth @ 1:10

    2 x 75 AFAP @ 1:30

    100 easy