Kristi's workouts

3-23-26 4300SCY

500 swim

300 pull

200 kick

4 x 100 @ 2:00 25k/50d/25s 1 ea stroke

Main:

3x:

3 x 50 kick @ 1:00

3 x 100 @ 1:20

150 IM (no free) @ 2:40

200 back @ 3:30

2x:

50 drill/swim

50 stroke build

50 kick/scull

50 sprint free

all @ 1:00

100 easy

3-24-26 4700SCY

500 swim

300 pull

200 kick

4 x 100 @ 1:40 75 ba/25fr

Main:

600 @ 8:10 last 100 fast

200 IM @ 3:10

2 x 100 strong @ 1:30

400 @ 5:30 last 150 fast

200 IM @ 3:10

2 x 100 strong @ 1:25

200 @ 2:50 all strong

200 IM @ 3:10

2 x 100 strong @ 1:20

Post set:

4 x 100 kick w/fins @ 1:35

500 easy

3-25-26 4400SCY

500 swim

300 pull

200 kick

8 x 50 reverse IM order @ :55

Main:

4 x 75 @ 1:20 (fly-ba-br)

4 x 50 @ :50

4 x 75 @ 1:20 (ba-br-fl)

4 x 50 @ :45

4 x 75 @ 1:20 (br-fl-ba)

4 x 50 @ :40

100 easy @ 2:00

600 IM (swum as 6 x 100)

3 x 200 pull ascend to cool down pace @ 2:40       

200 kick w/fins

3-26-26 4200SCY

800 swim

300 pull

200 kick

4 x 50 stroke/free @ :50

4 x 50 odds side-kick/swim, evens drill/swim @ :10 rest

4 x 50 descend @:45

Main:

50fl @ :55

100fl-ba @ 1:40

150fl-ba-br @ 2:40

200 IM @ 3:15

50ba

100ba-br

150ba-br-fr

200ba-br-fr-fl

50br

100 br-fr

150 br-fr-fl

200 br-fr-fl-ba

50fr

100 fr-fl

150 fr-fl-ba

200 fr-fl-ba-br

same intervals throughout

6 x 50 social kick w/fins @ :50

3-27-26 4300SCY

600 swim

200 kick

8 x 50 build @ 1:00, vertical kick during rest interval

Main:

4 x 200 pull descend @ 2:45

6 x 150 @ 2:20 fl-fr-ba-fr-br-fr by 25

reset

8 x 100 w/fins @ 1:30 50k/50swim

8 x 50 kick w/fins odds FAST evens easy @ 1:00

reset

200 easy

3-28-26 5000SCY

3x (200fr+100IM)

300 kick

8 x 50 pull @ :45

Main (3400):

100 kick @ 2:10

200 swim @ 2:55

100 kick @ 2:10

200 swim @ 2:50

300 pull @ 4:00

100 kick @ 2:10

200 swim @ 2:45

300 pull @ 4:00

400 50IM order/50fr @ 6:00

100 kick @ 2:10

200 swim @ 2:40

300 pull @ 4:00

400 50IM order/50fr @ 6:00

500 start at strong pace, ascend to cool down by last 200          

3-30-26 4450SCY

500 swim

300 pull

200 kick

4 x 50 d/s #1superman kick #2 side kick #3 6 count #4 DPS @ :55

4 x 50 #1-2 stroke @ :55, #3-4 free @ :50

Main:

3x:

2 x 100 @ 1:40 double streamline off all walls

200 strong @ 2:50

50 easy @ 1:30

reset

2x:

4 x 100 easy/fast, fast/easy, all easy, all fast

rd 1 free @ 1:30, rd 2 IM @ 1:40

reset

6 x 50 free @ 1:00 start with 6 breaths, take off one breath for each 50

reset

6 x 100 pull, descend by 3s @ 1:20

3-31-26 4700SCY

500 swim

300 pull

200 kick

6 x 50 @ :55 2 fl-fr, 2 ba-fr, 2 br-fr

Main:

2x:

3 x 100 @ 1:20 all strong

300 @ 4:15 easy

2 x 150 @ 2:00 moderate

4 x 50 rd 1 : fl-ba @ rd 2 : br-fr @ :50

:30 rest

Post set:

500 pull breathe 3-5-7 by 50 @ 7:00

6 x 50 @ :55 25 1 breath/25 easy

400 choice easy    

4-1-26 4800SCY

500 swim

300 pull

200 kick

12 x 25 alt 2 @ :20, 2 @ :25

4 x 50 @ :50 h/e, e/h, build, hard

Main:

6 (5 x 100):

1-5 @ 1:20

6-10 1 @ 1:15, 2 @ 1:20, 1 @ 1:30, 1 @ 1:15

:30 for equipment change

11-15 kick w/fins @ 1:40

16-20 pull @ 1:20

21-25 same as 6-10

26-30 IM @ 1:40

300 choice cool down

4-3-26 4500SCU

800 swim

200 kick

6 x 50 scull/swim @ :55

2 x 150 middle 50 ba @ 2:15

Main:

4x:

300 @ 4:30 every 3rd length back, descend by round

4 x 50 @ :50 25ba/25fr, descend

Kick set (w/fins):

2x:

200 strong @ 3:00

100 moderate @ 1:40

300 easy pull