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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

  • 4-4-26 5000SCY

    800 swim

    200 kick

    4 x 50 kick w/fins 25 zombie, 25 streamline @ :55

    4 x 75 25 drill/50 build @ 1:10

    4 x 25 build @ :30

     

    Main:

    4x:

    75 @ 1:15

    100 @ 1:15

    125 @ 1:55

    150 @ 1:55

    200 easy, reset to next top/bottom

    (100 and 150 are strong, other swims are active recovery)

     

    500 kick w/fins, neg. split   

     

    300 easy

  • 4-6-26 4600SCY

    800 swim

    200 kick

    4 x 50 scull/swim @ :55

    4 x 50 breathe 3-5-7-9 @ :45

    4 x 50 IM order @ :55

     

    Main:

    2*x:

    4 x 100 descend @ 1:25

    4 x 50 kick @ 1:05

    3 x 100 descend @ 1:25

    3 x 50 kick @ 1:05

    2 x 100 descend @ 1:25

    2 x 50 kick @ 1:05

    1 x 100 strong @ 1:25

    1 x 50 kick @ 1:05

     

    *on round 2 replace the kick with fly @ :55

  • 4-7-26 4600SCY

    500 swim

    300 pull

    200 kick

    4 x 50 scull/swim @ :55

    4 x 50 back @ :55

    4 x 50 sprint-easy-sprint by thirds @ :50

     

    Main:

    200 @ 2:50 1st 50 strong

    50 easy @ :50

    200 @ 2:50 1st 100 strong

    50 easy @ :50

    200 @ 2:50 first 150 strong

    50 easy @ :50

    200 @ 2:50 all strong

    50 easy @ :50

     

    400 @ 5:30 strong pace, get average 100 pace

    2 x 200 @ 2:50 faster pace than the 400

    4 x 100 @ 1:30 descend starting at pace from the 200s

     

    4 x 200 pull @ 2:50 ascend to cool down

  • 4-8-26 4800SCY

    800 swim

    200 kick

    3 x 100 descend @ 1:30

    4 x 50 speed builders @ :45

     

    Main:
    200

    2 x 75 descend

    200 

    4 x 75 descend

    200

    6 x 75 descend by 3s

    200

    8 x 75 descend by 4s

    200

    10 x 75 descend by 4s, last 2 fast

    200

    all 200s moderate free @ 2:50

    all 75s @ 1:05

     

    50 cool down

  • 4-9-26 4600SCY

    600 swim

    200 pull

    200 kick

    2 x 150 back 50d/50s/50k

    4 x 50 w/fins 25 zombie kick/25 choice swim

     

    Main:

    4 x 500 

    #1 @ 8:10 75 back/25fr

    #2 @ 7:40 50 ba/50fr

    #3 @ 7:10 25ba/75fr

    #4 @ 6:40 fr

     

    Post set:

    3 x 200 pull aerobic, steady pace @ 2:40

     

    3 x 100 kick w/fins @ 1:35

     

    200 cool down

  • 4-10-26 5000SCY

    500 swim

    300 pull

    200 kick

    200 scull/drill/kick/swim by 50s

    4 x 50 25 no-free/25 free @ :50

    4 x 50 #2 & #3 no free @ :55

     

    Main:

    8 x 100 IM rotate 25 kick @ 1:50

    8 x 100 25 IM order/75 fr @ 1:30

    100 easy @ 2:00

    4 x 100 IM descend @ 1:45

    200 IM fast @ 3:20

    4 x 150 pull, descend @ 2:00          

     

    500 choice cool down