Kristi's workouts

10-20-25 4375SCY

500 swim

300 pull

200 kick

50 fly-50dolphin kick-75 ba-75 ba kick-100 br-100br kick-125fr-125flutter kick @ :10 rest

Main 3x:

3 x 75 @ 1:00

3 x 100 @ 1:20

3 x 150 @ 2:00

100 easy and reset to next top/bottom

add :05 to interval each round but maintain pace from round 1

(I ran out of time to do the last set of 150s)

10-21-25 4550SCY

800 swim

200 kick

Main set 1:

2x:

200 free @ 2:40

200 IM @ 3:10

200 free @ 2:40

200 kick @ 4:00

Main set 2:

3x:
50 @ :45 strong

100 @ 1:20 stronger

150 @ 2:10 smooth

200 @ 2:40 strongest

rd 1-2 free, rd 3 kick w/fins add :05 to intervals

Post set:

6 x 75 pull @ 1:00   

10-22-25 4400SCY

500 swim

300 pull

200 kick

Set 1:

4x: (stroke is IM order by round)

10 x 25 stroke (fl &ba @ :30, br @ :35, fr @ :25)

100 stroke @ 1:40

easy 50 free and reset to next top or bottom

Set 2:

1 x 200 build @ 2:50

3 x 100 pull @ 1:20

2 x 200 build @ 2:50

3 x 100 pull @ 1:20

3 x 200 build @ 2:50

10-23-25 4500SCY

500 swim

400 pull

300 kick

200 IM

100 alt 25ba/25br

Main:

600 @ 8:00 neg split

600 @ 9:00 200IM,100 back, 200fr, 100 br

400 @ 5:30 neg split

400 @ 6:10 kick w/fins alt 50 flutter/50dolphin

200 @ 2:50 strong

200 @ 2:50 easy pull

2 x 100 IM @ 1:40

4 x 50 kick @ 1:00

200 easy

10-24-25 4550SCY

500 swim

300 pull

200 kick

400 swim breathe 3/5/7/5 by 50

:10 rest

4 x 50 pull build @ :50

Main:

6x:

100 @ 1:25

100 @ 1:20

100 @ 1:15

6 x 150 @ 2:00 (50build/50drill/50 strong)

*2:00 was too fast for me with the drill, ended up swimming 900 straight

5 x 50 kick @ 1:00

10-25-25 5000SCY

800 swim 

200 kick 

Main: 

8 x 100 

3 @ 1:30 

2 @ 1:25 

3 @  1:30 

400 pull neg split @ 5:20 

7 x 100 

2 @ 1:30 

3 @ 1:20 

2 @ 1:30 

400 pull neg split @ 5:20 

6 x 100 

3 @ 1:30 

2 @ 1:15 

1 @ 1:30 

400 pull reverse neg. split 

8 x 50 kick w/fins @ :50 

300 easy 

Hi Kristi, Your workouts are incredible.. 

I am nowhere near making the intervals as I am stuck on 125-130's for sets of 100's.

I notice you mention fins, but do you ever do paddles or snorkel?

Thanks

10-27-25 4450SCY

500 swim

300 pull

200 kick

Main:

500 build @ 6:55

4 x 100 pull @ 1:20

6 x75 rotating IM @ 1:15

5 x 50 kick @ 1:00

400 build @ 5:30

3 x 100 pull @ 1:20

6 x 75 IM @ 1:15

4 x 50 kick @ 1:00

300 build @ 4:10

2 x 100 pull @ 1:20

main set finishes the patter (6 x 75, 3 x 50) but I ran out of time

10-28-25 4500SCY

800 swim

400 pull

Main:

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

4 x 100 free smooth @ 1:25

8 x 50 rotating IM @ :55

10 x 50 w/fins back @ :50

6 x 150 pull, descend by 3s @ 2:00

10 x 50 breast @ :55

100 easy

10-29-25 4050SCY

500 swim

300 pull

200 kick

8 x 50 scull/swim @ 1:00

Main:

4 x 100 2 1:20

400 pull @ 5:30

8 x 50 descend by 2s @ :50

300 pull @ 4:15

4 x 100 kick @ 2:00

4 x 100 hold best possible @ 1:30

4 x 75 @ 1:10 build, easy, 90%, build

50 easy