Kristi's workouts

2-17-26 4900SCY

500 swim

300 pull

200 kick

16 x 25 alt 2 @ :20 2 @ :25

Main:

7 x 150 1-4 @ 2:10, 5-7 @ 2:00

200 easy @ 3:00

7 x 100 1-4 @ 1:20, 5-7 @ 1:15

200 easy @ 3:00

7 x 50 @ 1-4 @ :40, 5-7 @ :35

200 easy

Pull set:

4 x 150 @ 2:00, middle 50 strong

200 easy kick w/fins

2-18-26 4800SCY

500 swim

300 pull

200 kick

Main:

2 x 400 @ 5:30 #1 build, #2 50strong/50smooth

3 x 300 pull @ 4:00 #1 build, #2 50 strong/50 smooth, #3 all strong

4 x 200 @ 2:50 descend to strong

5 x 100 kick w/fins @ 1:30

Post set :

4 x 150 50fr/50k/50IM order @ 2:30

200 easy      

2-19-26 4400SCY

500 swim

300 pull

200 kick

Main (4x):

4 x 50 fast fly @ :55

4 x 50 fast back @ :55

4 x 50 fast breast @ :55

4 x 50 fast free @ :50

400 easy free @ reset to top/bottom

rd 2: same as above but 3 of each 50 followed by a 300

rd 3: same as above but 2 of each 50 followed by a 200

rd 4: same as above but 1 of each 50 followed by a 100 

Kick set w/fins (4x):

100 fast @ 1:25

100 easy @ 1:45

200 easy             

I only had time for two rounds of the kick set.  With all the kick a

2-20-26 4300SCY

500 swim

300 pull

200 kick

Pre-set:

4 x 75 IM order k-d-s @ 1:20

8 x 50 build @ :45

500 pull breathe 3-5-7-5-3 by 100s

Main:

3x:

2 x 100 fast @ 1:30

3 x 50 easy free @ :50

4 x 75 IM(no fr)  odds strong, evens smooth @ 1:20

100 easy @ 1:40

2-23-26 4400SCY

500 swim

300 pull

200 kick

4 x 50 speed builders @ :50

8 x 25 2 ea stroke @ :30

Main:

2x:

400 IM w/fins @ 6:00

2 x 100 IM @ 1:40 (no fins)

200 free build @ 2:45

6 x 50 choice kick w/fins @ :50

Post set:

3 x 100 build @ 1:30

2 x 200 pull @ 2:45

1 x 300 50k/50s

2-24-26 4900SCY

500 swim

300 pull

200 kick

Main:

3x:

300 smooth @ 4:10

300 strong @ 4:00

3 x 100 at 500 pace @ 1:25

Post set:

8 x 25 fly @ :30

200 pull @ 2:45

8 x 25 kick @ :35

200 pull @ 2:45

8 x 25 back @ :30

200 pull @2:45

8 x 25 breast @ :30

200 pull

2-25-26 4500SCY

800 swim

200 kick

6 x 50 build @ :50

4 x 50 IM order @ :55

6 x 50 pull @ :50

Main:

2x:

2 x 150 IM (no free) @ 2:40

4 x 100 @ 1:30 odds h/e, even e/h by 50s

8 x 50 @ :50 2 h/e, 2 e/h, 2 build, 2 fast

500 easy kick w/fins   

2-2626 4800SCY

500 swim

300 pull

200 kick

Main (2x):

10 x 50 @ :50 1-3 mod, 4-6 build, 7-9 strong, 10 easy

5 x 100 @ 1:25 rd 1 pull, rd 2 swim (maintain same pace on rd 1 & 2)

1 x 500 neg split @ 6:40 rd 1 swim, rd 2 pull

Kick set:

5 x 100 w/fins @ 1:30 desc 1-3, hold pace 5-6

300 easy

3-2-26 4700SCY

500 swim

400 pull

300 kick

4 x 50 IM order d/s

Main:
18 x 50 alt 3 @ :40/3 @ :45

400 pull @ 5:20

6 x 75 @ 1:10 fr/ba/fr by 25

8 x 50 IM order @ :55

3 x 200 swim @ 2:45

2 x 200 kick w/fins @ 3:00

150 easy

3-3-26 4600SCY

500 swim

300 pull

200 kick

3 x 100 @ 1:35 50ba/50fr

2 x 50 build to sprint @ :50

Main:

600 @ 8:10 last 100 strong

200 IM @ 3:20

2 x 100 strong @ 1:25

400 @ 5:30 last 100 strong

200 IM @ 3:20

2 x 100 strong @ 1:20

200 @ 2:50 last 100 strong

200 IM @ 3:20

2 x 100 strong @ 1:15

Post set:

5 x 100 kick middle 50 strong @ 1:35 w/fins

300 easy pull