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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

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  • 3-9-26 4800SCY

    500s 300p 200k

     

    Main:

    4 x 200 @ 2:45 neg. split

    4 x 150 @ 2:05 middle 50 strong

    4 x 100 @ 1:25 descend

    4 x 50 @ :45 build to sprint

     reset

    4 x 100 @ 1:25 hold strong pace

    8 x 50 2 each stroke @ :55

    4 x 50 @ :45 hold strongpace

     reset

    4 x 100 IM swim @ 1:40 descend

    2 x 100 kick w/fins @ 1:35

     

    200 cool down   

Reply

  • 3-9-26 4800SCY

    500s 300p 200k

     

    Main:

    4 x 200 @ 2:45 neg. split

    4 x 150 @ 2:05 middle 50 strong

    4 x 100 @ 1:25 descend

    4 x 50 @ :45 build to sprint

     reset

    4 x 100 @ 1:25 hold strong pace

    8 x 50 2 each stroke @ :55

    4 x 50 @ :45 hold strongpace

     reset

    4 x 100 IM swim @ 1:40 descend

    2 x 100 kick w/fins @ 1:35

     

    200 cool down   

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