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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

  • 8-23-24 4400SCY

    600 swim

    200 as 100k/100stroke drill

    200 as 100 stroke drill/100 swim

    200 as 100 DPS/100 swim

    6 x 50 @ :45 descend by 3s

     

    Main:

    800 @ 11:10 (25easy-25hard-50easy-50 hard etc up to 100s and back down)

    4 x 200 pull @ 2:40 hold steady pace

    2 x 25 easy

    400 @ 5:35 (25easy-25hard-50easy-50hard-75easy-75 hard-100easy)

    8 x 50 @ :45 hold steady pace

    2 x 25 easy

     

    3 x 100 kick w/fins @ 1:35

     

    300 ascend to easy by 100s pull

  • 8-23-24 4600SCY

    600 swim

    200 as 100k/100stroke drill

    200 as 100 stroke drill/100 swim

    200 as 100 DPS/100 swim

    6 x 50 @ :45 descend by 3s

     

    Main:

    800 @ 11:10 (25easy-25hard-50easy-50 hard etc up to 100s and back down)

    4 x 200 pull @ 2:40 hold steady pace

    2 x 25 easy

    400 @ 5:35 (25easy-25hard-50easy-50hard-75easy-75 hard-100easy)

    8 x 50 @ :45 hold steady pace

    2 x 25 easy

     

    3 x 100 kick w/fins @ 1:35

     

    300 ascend to easy by 100s pull

  • 8-27-24 4100LCM

    500 swim

    300 pull

    200 kick

    4 x 50 scull/swim

    4 x 50 reverse IM order

    4 x 50 build

     

    Main:

    2x:

    200 @ 3:20 build by 50s

    2 x 150 1 @ 2:25 1 @ 2:35

    200 @ 3:20 build by 50s

    2 x 100 1 @ 1:30 1 @ 1:50

    200 @ 3:20 build by 50s

    2 x 50 1 @ :45 1 @ :55

    On 150s,100s,50s, 1st swim is strong, 2nd is stronger 

     

    100 easy

  • 8-28-24 4050SCY

    800 choice

    200 kick

    8 x 25 reverse IM order @ :30

     

    400 @ 5:30

    4 x 100 IM @ 1:45

    10 x 25 fly @ :30

    300 @ 4:10

    4 x 75 fl-ba-br @ 1:20

    10 x 25 back @ :30

    200 @ 2:50

    4 x 50 IM order @ 1:00

    10 x 25 breast @ :30

     

    4 x 75 kick w/fins @ 1:20

  • 8-29-24 4200LCM

    500 swim

    300 pull

    200 kick

     

    Main:

    4 x 100 @ 1:40 moderate

    200 swim @ 3:00

    4 x 100 @ 1:40 25 strong/75 moderate

    300 swim w/ paddles @ 4:30

    4 x 100 @ 1:40 50 strong/50moderate

    400 swim w/ buoy and paddles @ 6:00

    4 x 100 @ 1:40 75 strong/25 moderate

    100 easy kick, reset to next top/bottom

    400 AFAP

     

    200 choice easy

  • 8-30-24 4300SCY

    500 swim

    200 kick

    Main:

    2x:

    4 x 100 fly-ba @ 1:45

    4 x 100 br-fr @ 1:45

    4 x 100 IM @ 1:45

    4 x 100 easy free @ 1:30

    8 x 50 kick w/fins @ :50

  • 9-3-24 4200SCY

    500 swim

    300 pull

    200 kick

    4 x 50 zombie kick

    4 x 50 IM order by 25s

    4 x 50 2 no-free, 2 choice

    Main:

    4 x 100 @ 1:45 fl-ba, ba-br, br-fr, fr-fl by 50s

    4 x 200 IM rotate 50 kick @ 3:30

    4 x 150 @ 2:15 25 IM order-125 free

    4 x 50 IM order sprint @ :50

    8 x 50 kick w/fins @ :50

    200 easy pull

  • 9-4-24 4400SCY

    900 swim

    200 kick

    4 x 50 w/fins 25zombie kick/25 dolphin kick

    4 x 50 d/s

    4 x 50 build

    Main:

    2x:

    2 x 300 @ 4:10

    2 x 150 @ 2:10

    1 x 100 fast

    reset to next top

    round 2 pull, take :10 off intervals

    100 easy

    8 x 50 kick w/fins @ :50

    200 easy

  • 9-5-24 4000LCM

    500 swim

    300 pull

    200 kick

    Main 1:

    5x:

    1 x 50 overkick @ 1:00

    1 x 150 strong @ 2:15

    2 x 50 easy back @ 1:05

    Main 2:

    400 every 4th length back @ 6:40

    300 every 3rd length breast @ 5:20

    200 every other length fly @ 3:30

    100 AFAP

    8 x 50 kick w/fins @ :55 alt 2 flutter/2 dolphin

    100 easy

  • 9-6-24 4500SCY

    500 swim

    300 pull

    200 kick

    Main:

    3x:

    2 x 200 swim @ 2:50

    1 x 100 IM @ 1:40

    1 x 200 back @ 3:20

    4 x 25 kick w/fins @ :35

    Post set:

    3 x 100 pull @ 1:20

    4 x 50 kick w/fins @ :45

    3 x 100 IM @ 1:40

    4 x 50 back @ :50

    100 cool down