Kristi's workouts

12-30-25 5000SCY

500 swim

300 pull

200 kick

4 x 50 pull @ :50

8 x 25 kick @ :35

3 x 100 build @ 1:30

Main:

3 x 400 pull or swim @ 5:20, descend 1-3

3 x 300 #1 swim, #2 pull @ 4:00, #3 50fr/50ba, reset to next top after #3

3 x 200 IM @ 3:20, descend 1-3

6 x 50 kick w/fins @ :50

300 easy

12-30-25 5200SCY

800 swim

200 pull

200 kick

200 back

4 x 50 kick @ 1:05

Main:

4 x broken 500

#1 7 x 50 @ :45, 1 x 150 fast @ 2:00

#2 4 x 75 @ 1:05, 1 x 200 fast @ 2:40

#3 2 x 200 @ 2:50, 1 x 100 fast @ 1:20

#4 1 x 300 @ 4:10, 1 x 200 fast 

Post set:

12 x 50 pull @ :40

10 x 25 @ :30 alt 2 fly/2fr

8 x 25 @ :30 breast

6 x 25 kick @ :35

4 x 50 easy free @ :50                                          5200

200 easy kick w/fins

12-31-25 5400SCY

Last Swim for 2025

2025 stats - GTD goal was 650miles

692.74 miles swum (=1,219,217 yards, =1,114,852 meters)

800 swim

200 pull

200 kick

Pre-set:

3 x 100 build @ 1:30

2 x 75 IM (no free) @ 1:20

3 x 50 build  @:50

4 x 25 sprint @ :25

Main:

200 pull

200 strong swim @ 3:00

200 pull

300 strong swim @ 4:20

200 pull

400 strong swim @ 5:40

200 pull

500 strong swim

all pull is moderate @ 2:40

Post-set:

4 x 75 kick @ 1:40

200 easy @ 3:00

4 x 75 IM (no free) @ 1:20

400 cool down    

January 5, 2026 5000SCY

500 swim

500 pull

200 kick

Main:

2 x 500 neg split pull @ 6:40

3 x 400 descend to strong @ 5:30

4 x 200 1-2 @ 2:45, 3-4 @ 2:40

3 x 100 kick w/fins @ 1:30

2 x 50 easy @ :50

400 cool down

500 swim

300 pull

200 kick

6 x 50 IM odds drill/fr evens scull/no free @ :10 rest

4 x 50 25 fast/25 easy @ :50

Main:

16 x 50 IM order @ :55 rotate fast 50 in each set of 4

100 @ 1:30 25fast/75easy

12 x 50 IM order @ :55 every 3rd fast

100 @ 1:30 50 fast/50 easy

8 x 50 IM order @ :55 #1, 3, 6, 8 fast

100 @ 1:30 75 fast/25 easy

4 x 50 IM order all fast @ 1:00

100 all fast

400 easy swim, 200 easy kick w/fins

1-7-26 5000SCY

500 swim

300 pull

200 kick

Main:

400 @ 5:30 (200mod/200 strong)

6 x 50 @ :45 3 dolphin kicks + 3 fast strokes off walls

6 x 50 @ :55 25fl/25ba

400 @ 5:30 (200 strong/200 mod)

6 x 50 build to last 15m fast @ :45

6 x 50 @ :55 25ba/25br

400 pull @ 5:20 (middle 200 strong)

6 x 50 @ :45 descend by 3s

6 x 50 @ :55 25br/25fr

400 pull @ 5:20 (1^st and last 100 strong)

6 x 50 @ :45 descend 1-3, hold 4-6

6 x 50 @ :55 25fr/25fl

1-8-26 4700SCY

500 swim

300 pull

200 kick

8 x 75 d-k-s by 25 IM order x 2 (no free) @ 1:30

Main:

4x:

200 IM moderate @ 3:30

200 free strong @ 2:30

100 free moderate @ 1:30

100 IM strong @ 1:30

Post set:

6 x 50 easy swim @ :50

6 x 50 easy kick w/fins @ :50

100 cool down    

1-12-26 4700SCY

800 swim

300 pull

200 kick

Main:

4 x 100 free @ 1:30

1 x 50 fly @ :55

3 x 100 free @ 1:30

2 x 50 1 fly, 1 ba @ :55

2 x 100 free @ 1:30

3 x 50 1 fly, 1 ba, 1 br @ :55

1 x 100 free @ 1:30

4 x 50 IM order @ :55

1 x 100 IM @1:40

4 x 50 free @ :45

2 x 100 IM @ 1:40

3 x 50 free @ :45

3 x 100 IM @ 1:40

2 x 50 free @ :45

4 x 100 IM @ 1:40

1 x 50 easy

300 easy kick w/fins

1-12-26 5000SCY

700 swim

300 pull

200 kick

Main:

5 x 100 @ 1:25

4 x 200 pull @ 2:40

3 x 300 @ 4:10

2 x 400 pull @ 5:15

1 x 500 kick w/ fins

300 cool down

1-13-26 5500SCY

500 swim

300 pull

200 kick

6 x 50 @ :50 descend by 3s

Main:

3x:
400 @ 5:40 every 4th 25 fly or back

300 @ 4:10 every 4th 25 breathe 5

200 @ 2:50 alt 50 fast/50 easy

100 choice fast

~:30 rest, reset to next top or bottom

Post set:

200 pull @ 2:50

4 x 100 kick w/fins @ 1:30

200 easy swim @ 3:00

100 pull @ 1:30

2 x 100 kick w/fins @ 1:30

100 easy swim