Kristi's workouts

8-25-25 4050SCY

500 swim

300 pull

200 kick

2 x 75 @ 1:20 25 scull/50 swim

2 x 100 build @ 1:30

Main:

4 x 50 fly @ :50

4 x 50 ba @ :50

4 x 50 br @ :55

4 x 50 fr @ :45

400 IM reset and leave on next top/bottom

3 x 50 of each stroke

300 IM

2 x 50 of each stroke

200 IM (This was the last one I had time for)

1 x 50 each stroke

100 IM 

8-26-25 4450SCY

500 swim

12 x 50 25k/25swim build @ 1:00

Main set 1:

300 pull @ 4:10 breathe 3-5-7 by 50

2 x 150 fast w/paddles only @ 2:00

300 pull @ 4:10 breathe 3-5-7 by 100

3 x 100 fast @ 1:30

300 pull @ 4:10 breathe 3-5-7 by 50

6 x 50 fast @ :45

100 easy

Main set 2:

12 x 50 25 IM order/25 fr @ :50

5 x 150 @ 2:20 50 easy fr/50 no free/50 fast free

8-28-25 4400SCY

500 swim

300 pull

200 kick

4 x 50 scull/swim @ :55

4 x 50 reverse IM order @ :55

4 x 50 build @ :50

Main:

2x:

200 @ 2:45 build by 50s

2 x 150 1 @ 2:00 1 @ 2:10

200 @ 2:45 build by 50s

2 x 100 1 @ 1:20 1 @ 1:30

200 @ 2:45 build by 50s

2 x 50 1 @ :40 1 @ :50

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

400 easy              

8-29-25 4200SCY

800 choice

200 kick

8 x 25 reverse IM order @ :30

400 @ 5:30

4 x 100 IM @ 1:40

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 @ :55

10 x 25 breast @ :30

100 @ 1:30

4 x 25 IM order @ :30

10 x 25 free @ :25

Testing

9-1-25 4400SCM

500 swim

300 pull

200 kick

Main 1:

5x:

1 x 50 swim w/overkick @ 1:00

1 x 150 strong @ 2:20

2 x 50 easy no free @ 1:05

Main 2:

400 every 4th length strong free @ 6:20

300 every 3rd length breast @ 5:20

200 every other length fly @ 3:30

100 AFAP

100 easy

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

400 easy pull

9-2-25 4050SCY

500 swim

300 pull

200 kick

4 x 50 zombie kick w/fins @ :55

4 x 50 IM order by 25s @ :55

4 x 50 2 no-free, 2 choice @ :55

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

50 easy

9-3-25 4000SCY

500 swim

300 pull

200 kick

8 x 75 @ 1:20 rotating IM first 25 kick

Main:

4x:

3 x 50 @ :40

100 easy @ 1:30

5 x 200 pull @ 2:45 descend 1-4, hold 4-5

4 x 75 kick @ 1:40 odds flutter, evens dolphin

100 easy

9-5-25 4000SCY

500 swim

300 pull

200 kick

3x:

200 smooth pull @ 2:40

2 x 100 fast @ 1:30

2 x 50 fast @ :50

100 easy

reset to top

2x:

100 breast kick @ 2:15, no board

2 x 75 @ 1:30 50 breast build- 25 free 2 breaths max

2 x 50 25br/25fr @ :55

100 easy

reset to top

16 x 25 sprint -12 @ :30, 13-16 @ :25

9-4-25 4500SCY

800 swim

200 pull

200 kick

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

4 x 50 d/s @ :50

4 x 50 build @ :45

Main:

2x:

2 x 300 @ 4:10 #1 strong, #2 smooth

2 x 150 @ 2:10 #1 strong, #2 smooth

1 x 100 fast

reset to next top

round 2 pull, take :10 off intervals

8 x 50 kick w/fins @ :50

300 easy