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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

Parents

  • 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

Reply

  • 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

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