Kristi's workouts

10-30-25 4400SCY

600 swim

300 pull

200 kick

Main:

4x:

300 rd 1 & 3 pull, rd 2 & 4 neg split @ 4:00

2 x 150 rd 1 & 3 middle 50 fast @ 2:10, rd 2 & 4 IM (no free) @ 2:30

50 easy @ 1:00

6 x 50 kick w/fins @ :45

200 easy swim

10-31-25 4200SCY

500 swim

300 pull

200 kick

8 x 50 no free/free @ :55

3 x 100 build @ 1:30

Main:

6 x 100 start @ 1:25, subtract :05 every two

6 x 200 @ :20 rest

#1 smooth, #2 last 50 fast, #3 last 100 fast, #4 last 150 fast, #5 all fast, #6 faster

6 x 100 kick @ 2:10

100 easy

11-1-25 5500SCY

500 swim

300 pull

200 kick

Main:

800 build by 200s @ 11:00

7 x 100 descend 1-3. 4-6 #7 easy @ 1:25

6 x 150 pull @ 2:00 build

5 x 100 descend 1-4 #5 easy @ 1:25

4 x 50 kick w/fins @ :50

3 x 100 swim w/fins @ 1:20

2 x 50 fly @ :50

1 x 200 easy

Post set/cool down:

300 kick w/fins alt 50 flutter/50 dolphin

200 build @ 2:50

300 easy pull

11-3-25 4300SCY

500 swim

300 pull

200 kick

Main:

2x:
4 x 50 sprint @ 1:00

100 easy @ :30

100 IM @ 1:40

2x:

400 smooth @ 5:30

2 x 200 strong @ 2:50

4 x 100 race pace @ 1:45 (I didn't have time to do the 100s on the second round)

11-4-25 5900SCY

500 swim

400 pull

300 50fr/50ba

200 kick

100 choice

Pre-set:

8 x 100 hold moderate pace @ 1:25

3 x 200 @ 3:10 50easy/25build/25 kick

Main:

6 x 100 pull @ 1:20

4 x 100 50easy/50 build @ 1:25

2 x 100 easy @ 1:30

1 x 100 50easy/50 build @ 1:25

3 x 100 IM @ 1:40

5 x 100 strong @ 1:20

300 swim

300 pull

300 kick w/fins

11-5-25 4000SCY

500 swim

300 pull

200 kick

8 x 25 scull w/ flutter kick @ :30

Main:
300 build @ 3:50 pull

2 x 150 swim build @ 2:00

4 x 75 kick @ 1:40

6 x 50 strong @ :45

4 x 75 kick @ 1:40

2 x 150 build @ 2:00

300 pull @ 3:50

Post set:

8 x 25 odds fly, evens back @ :30

8 x 25 @ :30 swim w/ overkick

1 x 200 build @ 2:50

100 easy

11-6-25 4500SCY

800 choice

200 kick

Main (3000):

3x:

Round 1:

25 easy @ rd 1-3 @ :30

50 moderate @ rd 1-2 @ :45, rd 3 @ 1:00

75 moderately strong rd 1-2 @ 1:05, rd 3 @ 1:20

100 fast rd 1-2 @ 1:20, rd 3 @ 1:40

200 fastest rd 1-2 @ 2:40, rd 3 @ 3:10

300 easy free @ 4:15

Round 2: do 2 of each distance

Round 3: stroke or IM (except for 300)

3 x 100 kick w/fins @ 1:30

200 easy

11-7-25 4350SCY

500 swim

300 pull

200 kick

Main:

18 x 50 alt 3 @ :40/3 @ :50

400 build by 100s pull @ 5:20

15 x 50 kick w/fins no board alt 3 @ :45/3 @ :50

400 pull build @ 5:20

12 x 50 3 ea stroke, IM order fl,ba,br  @ :55, fr @ :45

400 pull build @ 5:20

11-8-25 4500SCY

600 swim

300 pull

300 kick

Main:

3 x 200 swim descend @ 2:45

6 x 50 easy pull @ :45

3 x 100 descend @ 1:25

4 x 75 kick @ 1:35

3 x 100 choice stroke @ 1:30

12 x 25 sprint choice stroke @ :30

300 easy @ 4:10

3 x 100 IM @ 1:40

3 x 200 pull descend @ 2:40

500 cool down

11-10-25 4300SCY

200 SKPS

6 x 100 build  @ 1:25

Main:

4 x 100 pull, descend @ 1:20

2 x 200 IM @ 3:10

400 neg split @ 5:30

2 x 200 pull @ 2:40

4 x 100 descend @ 1:25

Post set (2x):

4 x 50 kick @ 1:05

3 x 100 IM @ 1:40 (I ran out of time and finished the workout with 2 100s)

200 easy