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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

  • 12-20-25 5500SCY

    Warm up:
    800 swim
    200 kick     

    2 x 200 middle 100 no free @ 3:00                                                   

    Set One:
    8 x 75 @ 1:15   50 drill/25 swim
    Some drill suggestions: catchup, fingertip drag, fist drill, 3-6-3, one armed drill

    6 x 100 pull @ 1:25
    Descend 1-3, 4-6, maintain technique

    :30 break

    4 x 150 swim @ 2:15
    Drill/ smooth/strong by 50
    2 x 300 swim @ 4:05
    Keep it nice and smooth, maintain technique

    Set Two:
    2x (rd 1 @ 3:10, rd 2 @ 3:00):
    2 x 150 kick, middle 50 strong
    2 x 200 swim, 1st and last 50 no free

    Cooldown
    300 easy                             

Reply

  • 12-20-25 5500SCY

    Warm up:
    800 swim
    200 kick     

    2 x 200 middle 100 no free @ 3:00                                                   

    Set One:
    8 x 75 @ 1:15   50 drill/25 swim
    Some drill suggestions: catchup, fingertip drag, fist drill, 3-6-3, one armed drill

    6 x 100 pull @ 1:25
    Descend 1-3, 4-6, maintain technique

    :30 break

    4 x 150 swim @ 2:15
    Drill/ smooth/strong by 50
    2 x 300 swim @ 4:05
    Keep it nice and smooth, maintain technique

    Set Two:
    2x (rd 1 @ 3:10, rd 2 @ 3:00):
    2 x 150 kick, middle 50 strong
    2 x 200 swim, 1st and last 50 no free

    Cooldown
    300 easy                             

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