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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

  • 12-23-25 5500SCY

    Warm Up
    600 swim
    6 x 50 free descend all 6 @ :50

    Set 1 (3x, take :05 off 50, 100, & 150 intervals each round)
    2 x 150 free @ 2:05
    3 x 100 free @ 1:25 strong
    4 x 50 free @ :45 strong

    200 easy free @ 3:00

     

    Set 2
    4 x 150 kick w/ fins 125 fast/25 easy @ 2:20

    Set 3

    12 x 50 rotating IM by 25 (fl-ba, ba-br, br-fr, fr-fl) @ :55
    12 x 25 choice stroke @ :30, 3 FAST 1 easy

     

    Warm Down
    100 easy choice

Reply

  • 12-23-25 5500SCY

    Warm Up
    600 swim
    6 x 50 free descend all 6 @ :50

    Set 1 (3x, take :05 off 50, 100, & 150 intervals each round)
    2 x 150 free @ 2:05
    3 x 100 free @ 1:25 strong
    4 x 50 free @ :45 strong

    200 easy free @ 3:00

     

    Set 2
    4 x 150 kick w/ fins 125 fast/25 easy @ 2:20

    Set 3

    12 x 50 rotating IM by 25 (fl-ba, ba-br, br-fr, fr-fl) @ :55
    12 x 25 choice stroke @ :30, 3 FAST 1 easy

     

    Warm Down
    100 easy choice

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