Kristi's workouts

6-22-22 5200SCY

500 swim

400 pull

200 kick

100 scull

Main:

400 swim @ 5:30

8 x 50 @ :50 25easy/25 fast

8 x 100 @ 1:30 2 steady, 2 strong, 4 fast

400 pull @ 5:30

16 x 25 1-8 kick @ :40, 9-16 no free @ :30

8 x 100 1-4 kick w/fins 50dolphin/50flutter @ 1:35, 5-8 free @ 1:20

4 x 200 ascend pull @ 2:40

6-23-22, 4500LCM

800 swim

200 kick

4 x 50 scull/swim

3 x 100 descend @ 1:40

Main:

300 @ 4:45

250 free/50 back @ 5:00

250 free/50 kick @ 5:15

3 x 100 descend @ 1:40

300 middle 100 back @ 5:00

50 kick/250 free @ 5:15

50 fly/250 free @ 5:00

300 build

5 x 100 w/fins and paddles 50 kick, 50 swim

100 easy

6-24-22, 5000LCM

500 choice swim

300 pull

200 kick

300 fists/scull/swim by 50

4 x 50 build @ :55

Main:

3x:

3 x 150 moderate @ 2:30

3 x 100 strong @ 1:30

3 x 50 easy @ 1:00

Kick set (w/fins):

50-100-150-200-150-100-50

50s & 150s dolphin/100s & 200 flutter

@ :10 rest

6-27-22, 5000SCY

600 swim
6 x 50 1:00 IM order (no free)
6 x 50 :50 desc 1-3/4-6
2 x 200 kick @ 4:00

Freestyle set
2 x 200 2:45 long & strong
4 x 100 1:25 neg split
6 x 50 :50 desc by 3s
6 x 50 :45 desc by 3s
4 x 100 1:20 neg split
2 x 200 2:40 long & strong

Stroke set
2x
2 x 50 1:00 fly
2 x 50 1:00 back
2 x 50 1:00 brst
1 x 200 3:15 IM

Warm down
200 easy

6-28-22, 4900LCM

500 swim

4 x 50 speed builder kick @ 1:15

3 x 100 descend @ 1:40

2 x 50 IM drill @ 1:00

1 x 100 IM

Main:

2x:

500 rd 1 strong, rd 2 stronger @ 7:40

400 pull neg split @ 6:20

3 x 100 dolphin kick on back w/fins @ 1:50 (extra :10 after #3 to remove fins)

200 swim @ 3:10

100 IM @ 2:00

3 x 200 pull @ 3:00 descend

100 easy

6-29-22 5100SCY

800 swim

200 kick

4 x 50 build

4 x 50 25 dolphin kick/25 fly

Main:

5 x 100 @ 1:20 just make 'em

2 x 500 swim @ 6:45 neg split

1 x 500 pull @ 6:30 neg split

5 x 100 @ 1:20 just make 'em

Post set/cool down:

300 swim moderate

3 x 100 IM @ 1:40

2 x 150 pull @ 2:00

300 kick w/fins

7-1-22, 5000LCM

500 swim

200 kick

100 IM drill

3 x 100 IM fly is drill, free is sprint @ 2:00

3 x 50 IMs (1/4 length each stroke) @ 1:00

1 x 50 easy free

16 x 50 @ :55 1-4 opposite fin and paddle, 5-8 switch, 9-12 fins and paddles, 13-16 fins only

2x:

1 x 50 sprint

100 easy

2 x 50 sprint

100 easy

3 x 50 sprint

100 easy

4 x 50 sprint 

200 easy

50s are free rd 1, 2nd best stroke rd 2 @ 1:00, leave on nearest bottom or top after the easy swims

16 x 50 kick w/fins @ :50 2 fast, 2 easy

100 easy

7-2-22 5000 SCY

1000 swim

300 kick

250 pull

IM set

2x:

100 IM @ 1:40

75 back @ 1:20

50 breast @ 1:00

25 free @ :30

100IM @ 1:40

75 ba-br-fr @ 1:20

50 br-fr @ 1:00

25 free @ :30

Free set:

200

2 x 150

2 x 100 

2 x 50

2 x 100

2 x 150

1 x 200

all on 1:30 base

550 pull

400 kick w/fins alt. 50 flutter/50 dolphin

7-5-22 5000LCM

800 swim

200 kick

4 x 50 scull/swim @ 1:00

2 x 50 kick @ 1:10

Main:

600 @ 9:20 (open turn at the 200s to get time and descend the 200s)

4 x 50 sprint @ 1:00

500 @ 7:50 (open turn at the 250, neg split)

2 x 50 sprint @ :55

400 pull @ 6:20 (open turn at the 200, neg split)

4 x 50 sprint @ 1:00

300 @ 4:50 (open turn at the 150, neg split)

2 x 50 sprint @ :50

200 strong @ 3:20

4 x 50 sprint @ 1:00

100 strong @ 1:50

2 x 50 sprint @ :45

4 x 100 kick @ 2:20 2 flutter, 2 whip

200 easy

7-6-22, 5000SCY

Warm Up:

500 S

300 P

200 K

4 x 50 Free [Breathe to “weak” side] @ 10 s

4 x 50 [25 Back Scull / 25 Swim] @ 10 s

2 x 100 Strong @ 1:30 

Main Set :

3 x 200        @  3:00

500              @  6:45

3 x 100        @  1:30

500              @  6:45

3 x 50          @  0:45

500              @  6:45

***descend 500s 1 – 3, 200s100s50s active recovery, pull optional

350 easy

Kick w/fins:

50-100-150-150-100-50 alt. flutter/dolphin by distance, :05-:10 rest