Kristi's workouts

11-26-25 5000SCY

500 swim

300 pull

200 kick

4 x 50 zombie kick w/fins @ :60

8 x 25 kick (no fins) @ :35 odds hard, evens easy

4 x 50 swim w/ overkick @ :50

25s-50k-75IM (no fr)-100pull-125s-150choice no free-125s-100pull-75IM-50k-25s @ :05 rest

100IM @ 1:40

150 free @ 2:00

200 IM @ 3:20

250 free @ 3:20

250 pull @ 3:20

200 IM @ 3:20

150 kick @ 3:05

100 IM @ 1:40

4 x 200 pull @ 2:40

300 easy kick w/fins      

11-28-25 5000SCY

800 swim

300 kick

8 x 50 @ 1:00 25scull/25drill

6 x 50 descend by 3s @ :45

Main:

5 x 200 pull @2:40

4 x 100 IM @ 1:40

3 x 150 free @ 2:05

12 x 50 IM order fl/ba/br @ 1:00, fr @ :45

50 easy

5 x 100 kick w/fins @ 1:30

300 easy 

11-29-25 5200SCY  Fewer than 25 miles to my 2025GTD goal!  

500 swim

300 pull

200 kick

4 x 100 IM @ 1:40

4 x 50 @ :50 variable speed

Main:

6 x 75 @ 1:00 pull

6 x 100 @ 1:25 swim

6 x 150 @ 2:00 pull

6 x 200 @ 2:45 swim

Descend by pairs (#1-2 moderate, #3-4 faster, #5-6 fastest)

6 x 50 kick w/fins @ :50

150 easy choice    

12-1-25 4500SCY

600 swim

300 pull

200 kick

3 x 100 pull @ 1:20

3 x 100 IM @ 1:40

Main:
300 free @ 4:00

6 x 50 fl-ba-br by 50 @ :55

300 free @ 4:05

3 x 100 pull @ 1:20

300 free @ 4:10

12 x 25 fly @ :30

300 free @ 4:15

6 x 50 kick @ 1:05

meet or beat first 300 pace for remaining 300s

400 cool down

12-2-25 4800SCY

500 swim

300 pull

200 kick

8 x 50 25 sprint/25 easy @ :50

Main:

4x:

200 build @ 2:40

3 x 100 descend 1-3 @ 1:25

4 x 50 choice sprint @ :50

rd 1 & 4 swim, rd 2 paddles only, rd 3 buoy & paddles

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

200 easy

12-3-25 5000SCY

500 swim

300 pull

200 kick

4 x 50 scull/swim @ :55

4 x 50 reverse IM order @ :45, :55, :50, :50

4 x 50 build free @ :45

Main:

x2:

200 moderate @ 2:45

2 x 150 # 1 strong @ 2:00, #2 stronger @ 2:05

200 mod @ 2:45

2 x 100 #1 strong @ 1:20, #2 stronger @ 1:25

200 mod @ 2:45

2 x 50 #1 strong @ :40 #2 stronger @ :45

300 kick w/fins alt 50 flutter/50 dolphin

300 easy pull

400 easy swim

12-4-25 4300SCY

800 swim

300 pull

200 kick

8 x 25 @ :30 build, choice

4 x 50 @ :50  d/s

4 x 50 descend @ :45

Main:

20 x 25

1-5 no breath @ :40

6-10 fly @ :30

11-15 kick @ :40

16-20 free @ :25

6 x 100 descend @ 1:25

12 x 75 @ 1:20 50 stroke IM order sprint + 25 easy free (free round @ 1:10)

8 x 50 kick w/fins @ :50

12-5-25 5000SCY

600 swim

200 kick

500 pull

Main:

200 mod @ 2:50

200 build @ 2:45

100 fast @ 1:20

500 pull @ 6:45

200 mod @ 2:50

200 build @ 2:40

100 fast @ 1:25

400 pull @ 5:20

200 mod @ 2:50

200 build @ 2:35

100 fast @ 1:30

300 pull @ 3:50

200 mod @ 2:50

200 build @ 2:30

100 fast @ 1:35

200 pull @ 2:30

100 easy  

300 easy kick w/fins 

12-6-25 5100SCY

800 choice

200 kick

4 x 100 descend @ 1:30

Main:

2x*:

1 x 100 back, moderate

100 free, build

2 x 100 back, descend

100 free, build

3 x 100 back, descend

100 free, build

4 x 100 back, descend

100 free, build

back @ 1:40/free @ 1:25

*Flip flop back and free on round 2

Post set:

12 x 25 @ :30, odds sprint, evens easy, choice stroke

6 x 50 2 @ :40, 2 @ :45, @ @ :40

3 x 100 easy kick w/fins @ 1:30        

12-9-25 4600SCY

600 swim

200 IM

3 x 200 kick w/fins 50flutter/50dolphin @ 3:00

16 x 25 4 ea stroke @ :30

Main(2200):

4x:

1 x 25 stroke @ :30

1 x 75 free @ 1:15

2 x 25 stroke @ :30

1 x 75 free @ 1:15

3 x 25 stroke @ :30

1 x 75 free @ 1:15

4 x 25 stroke @ :30

1 x 75 free @ 1:15

25’s fast, IM order by round, 75’s easy

300 easy kick w/fins                         

300 easy pull