Kristi's workouts

7-6-22 5000LCM

Solo swim

400 swim

200 IM k/d by 25

200 pull

4 x 100 descend @ 1:40

Main:

2x:
4 x 150

rd 1 odds 25fl-50ba-75br @ 3:00, evens 25ba-50br-75fr @ 2:45

rd 2 free @ 2:20

6x:

100 strong @ 1:30

50 easy @ 1:00

20 x 50 w/fins alt 3 strong swim @ :45, 1 kick @ 1:00

Cool down:

300 easy kick

400 easy pull

7-8-22 4600LCM

500 S

300 P

200 K 

4 x 50 [25 front scull / 25 free] @ 10 s

4 x 50 [25 breathe 5 / 25 drill] @ 10 s

4 x 50 [25 sprint/25 EZ] @ :55

Main Set (2,700):

2 x 150 Moderate @ 2:30

2 x 100 Fast              @ 1:30

6 x 50 Kick             @ 1:15

6 x 50 Fast                @ :50

2 x 150 Choice          @ 2:30

2 x 100 Fast              @ 1:30

:10 to put on pull gear

6 x 50 Pull                 @ 0:50

6 x 50 Fast                @ :50

2 x 150 moderate      @ 2:30

2 x 100 fast               @ 1:30

300 EZ

7-11-22, 5600SCY

500 swim

400 pull

300 kick

200 IM

Main:

600 swim @ 8:10

500 pull @ 6:40

400 50ba/50fr @ 6:00

300 swim @ 4:05

200 IM @ 3:20

100 kick @ 2:00

200 IM @ 3:20

300 (3 x 100 @ 1:20)

400 50br/50fr @ 6:20

500 pull @ 6:40

600 swim @ 8:10

100 easy

7-13-22 5000SCY

800 swim

200 kick

4 x 50 scull/swim

3 x 100 descend @ 1:30

Main:

6 x 300

#1 & #4 free @ 4:10

#2 & #5 200 IM/100fr @ 4:40

#3 & #6 100ba/100fr/100ba @ 4:40

12 x 50 kick 6 w/ fins @ :50, 6 w/o fins @ 1:05

3 x 200 moderate pull @ 2:40

500 easy

7-14-22 5000LCM

800 swim
200 kick
3 x 100 swim @ 1:40
6 x 50 swim @ :50

Main:
4 x 50 @ :55 reverse build
1 x 500 @ 7:30 1650 pace
4 x 50 @ :55 reverse build
1 x 350 @ 5:15 1650 pace
4 x 50 @ :55 reverse build
1 x 250 @ 3:40 1650 pace
4 x 50 reverse build @ :55
1 x broken 500 (250/150/50/50 :10 rest)
100 easy

5 x 100 kick w/fins @ 1:45

400 easy

7-15-22 5000LCM

600 swim

500 pull

200 kick

8 x 50 25 back/25 kick @ :10 rest

Main:

5x:

50 fast @ :55

2 x 50 25fast/25easy @ 1:00

50 easy @ 1:10

5x (w/fins):

100 kick 50 easy/50 fast @ 1:45

50 kick fast @ :55

100 easy back @ 1:45

6 x 50 breath control (3,5,7 by 50) @ :55

3 x 200 pull @ 3:00 ascend to a cool down

7-18-22, 5300SCY

600 swim

400 pull

200 kick

3 x 100 IM @ 1:40

3 x 100 kick w/fins 75dolphin/25flutter @ 1:50

Main:

1 x 200 @ 2:40

6 x 50 @ :50 fly/ba

2 x 200 #1 @ 2:40 #2 @ 2:35

6 x 50 free @ :50

3 x 200 #1 & 3 @ 2:40 #2 @ 2:35

6 x 50 kick @ 1:05

:20 to change equipment

4 x 200 pull #1-2 @ 2:40, #3-4 @ 2:35

Cool down:

300 choice/200 kick/100 back

7-19-22  4000 LCM

800 swim

200 kick

2 x 250 swim @ 4:10

1 x 500 pull @ 7:40

4 x 50 @ 1:00 fr/ba

2 x 200 swim @ 3:15

1 x 400 pull @ 6:10

4 x 50 @ 1:00 fr/br

2 x 150 @ 2:30

1 x 300 pull @ 4:40

4 x 50 choice @ 1:00

7-26-22 5000LCM

300 swim

200 kick

100 drill

Main:

1 x 500 pull @ 7:30

5 x 100 descend @ 1:30

1 x 400 swim @ 6:20

4 x 100 descend @ 1:35

1 x 300 IM @ 5:40

3 x 100 descend @ 1:30

1 x 200 @ 3:45 (fl-fr-br-fr by 50)

2 x 100 descend @ 1:35

1 x 100 IM @ 1:45

1 x 100 fast @ 1:35

1 x 100 easy

6 x 50 @ 1:00 IM order (no free)

400 social kick w/fins

8 x 75 easy @ 1:30 50 fr-25 IM order

7-28-22 5100LCM

500 swim

4 x 100 build @ 1:40

Main:

1 x 800 swim @ 12:20

1 x 900 pull @ 13:40

1 x 1000 swim @ 16:00

3x:

1 x 300 pull w/  paddles @ 4:30

1 x 200 pull no paddles @ 3:15