Kristi's workouts

8-12-25 5000SCY

1000 (25easy-25mod-50easy-50mod-75easy-75mod up to 100 and back down)

Main:

6 x 50 kick @ 1:05 25 flutter/25 breast

3 x 400 last 100 strong @ 5:30

6 x 50 kick w/fins @ :50*

3 x 300 pull descend @ 4:00

6 x 50 ba-br @ :55

3 x 200 IM descend @ 3:20

6 x 50 fl-fr @ :50

*Take extra time between sets to change equipment

100 easy                                    5000

8-13-25 4400SCY

500 swim

300 pull

200 kick

3 x 100 25scull-25kick-50swim @ 1:45

4 x 50 speed builders @ :50

Main:

3 x 400 smooth @ 5:30

10 x 50 @ 1:00 at a pace faster than the smooth 400 pace

400 @ 5:30 at pace

400 smooth pull @ 5:30

400 @ 5:30 at pace

200 easy kick

8-14-25 4500SCY

1000 swim

6 x 200 pull @ 2:35

200 free @ 2:40

200 back @ 3:20

150free @ 2:00

150 back @ 2:20 (2:30 would have been a better interval)

100 free @ 1:20

100 back @ 1:40

50free @ :40

50 back @ :55

3(4 x 75 rotating IM) @ 1:20

2 x 200 kick w/fins alt flutter/dolphin by 50 @ 3:10

8-15-25 4250SCY

600 swim

300 pull

200 kick

6 x 75

1-2 @ 1:30 25 scull/25 r-arm/25 l-arm

3-4 @ 1:10 pull

5-6 same as 1-2

Main:

18 x 100

3 @ 1:25, 3 @ 1:20, 3 @ 1:15

6 x 100 kick w/fins @ 1:40

3 x 100 pull @ 1:30

8-16-25 5000SCY

500 swim 

300 pull 

200 kick 

8 x 25 scull 

8 x 50 pull 25fr/25ba 

Main: 

300 pull @ 4:10 

2 x 150 swim @ 2:10 (rd 2 @ 2:40) 

4 x 75 kick w/ fins@ 1:20 

6 x 50 swim @ :50 

4 x 75 kick w/ fins @ 1:20 

2 x 150 @ 2:10 

300 pull @ 4:10 

repeat through the 50s but do IM for the 150s & 75s 

100 easy 

8-18-25 3750SCY

500 swim

300 pull

200 kick

Main:

400 @ 5:35

4 x 25 stroke @ :30

2 x 50 kick @ 1:00

300 @ 4:15

6 x 25 stroke @ :30

2 x 50 kick @ 1:00

200 @ 2:50

8 x 50 stroke @ 1:00

2 x 50 kick

Post set:

6 x 75 pull @ 1:00

300 easy kick w/fins

8-19-25 4700SCY

1000 swim

500 pull

500 kick w/fins

Main:

100 @ 1:25

6 x 50 fl-fr @ :50

200 @ 2:45

6 x 50 ba-fr @ :50

300 @ 4:05

6 x 50 br-fr @ :50

400 @ 5:25

6 x 50 fr @ :45

500 pull 

8-20-25 4100SCY

500 swim

300 pull

200 kick

4 x 50 kick @ 1:00

2 x 200 pull @ 2:45

4 x 50 kick @ 1:00

Main:

2x: (round 2 pull optional)

100 @ 1:25

200 @ 2:40

100 @ 1:30

100 @ 1:15

2 x 100 @ 1:25

3 x 100 @ 1:15

4 x 75 kick w/fins @ 1:15

8-21-25 4650SCY

the workout as written is 4600, but I miscounted on the 800 and did an extra 50

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 @ :30

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

8 x 50 @ :45 hold steady pace

2 x 25 easy @ :30

3 x 100 kick w/fins @ 1:35

300 ascend to easy by 100s pull

8-22-25 4300SCY

500 swim

300 pull

200 kick

4 x 100 IM @ 1:45

8 x 25 2 @ :30, 2 @ :25, 2 @ :20, 2 @ :25

Main:

300 pull every other 50 strong @ 4:00

6 x 75 2 @ 1:10, 2 @ 1:05, 2 @ 1:00

300 swim build @ 4:10

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

300 swim w/fins, working underwaters @ 4:10

6 x 75 all strong @ 1:20

300 smooth pull

200 easy kick