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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

  • 7-29-22 5000LCM

    500 swim

    400 pull

    4 x 50 kick w/board @ :10 rest

     

    Main:

    3x:

    6 x 50 1-3 descend @ :55, 4-6 strong @ :50

    1 x 200 pull @ 3:00

    1 x 100 back @ 2:00

    4 x 50 @ 1:00 25fly-25ba

    4 x 50 @ 1:00 25br-25fr

     

    2 x 400 @ 6:20 strong and neg. split (pull optional)

     

    100 cool down

  • 8/1/22 5000SCY

    2x:

    200 swim

    200 pull

    200 kick w/fins

    6 x 50 w/fins 25 zombie kick/25 swim

    Main:

    800 neg split @ 11:30

    8 x 100 pull @ 1:25 breathe 3/5 by 50

    800 neg split, faster than the first one

    4 x 150 pull @ 2:00

    4 x 75 kick w/fins @ 1:10

    4 x 50 easy choice @ :10 rest

  • 8-2-22 5200SCY

    400 swim

    4 x 100 @ :10 rest #1 fist drill, #2 75fists/25swim, #3 50 fists/50swim, #4 25 fists/75 swim

    8 x 50 1-4 25 drill/25 build, 5-8 build @ :50

     

    Main:

    500 moderate @ 7:00

    200 strong @ 2:30

    150 build @ 2:00

    50 easy @ 1:30

    400 stronger pace than 500 @ 5:30

    200

    150

    50

    300 stronger pace than the 400 @ 4:00

    200

    150

    50

    (200, 150, 50 same throughout the set)

     

    Kick set w/fins:

    25-50-75-100-100-75-50-25 on :25 base per 25

     

    4 x 50 @ :45 hypoxic (start with 5 breaths for the 50 and reduce by 1 each 50)

    8 x 75 rotating IM @ 1:20

     

    300 easy

  • 8-3-22 5200SCY

    400 swim

    200 pull

    200 kick

    2 x 100 IM kick @ :10 rest

    3 x 75 swim/drill/kick @ :10 rest 1 each stroke, no free

    4 x 50 free build @ :50

    6 x 25 2 ea stroke, no free @ :30

    25 easy

    Main:

    4x (one round each stroke):

    8 x 50 stroke @ :55 3 swim/1 kick (on the breast round, I did the kick on the 1:00)

    1 x 100 free @ 1:25

    1 x 100 IM @ 1:40

    1 x 100 stroke @ 1:40

    4 x 150 kick w/fins @ 2:20

    200 cool down

  • 8-4-22 5200SCY  Solo Swim

    Warm up (800) 

    400 Choice 
    4 x 50 Choice :15 rest IMO-25 dril+25 build

    8 x 25 Choice :10 rest choice descend 1-4/5-8

     

    Main set (2x through but  instead of 8 x 25, do 4 x  25's on round 2 and take :10 off 400, 300, 200, 100 free intervals)

    8 x25 Fly :30 descend 1-4/5-8

    400 Free 5:30 moderate breathing either 3-5-7-3 or 2-4-6-2 by 25's

    8 x25 Back :30 descend 1-4/5-8

    300 Free 4:10 moderate breathing either 3-5-7-3 or 2-4-6-2 by 25's

    8 x 25 Breast :30 descend 1-4/5-8

    200 Free 2:50 moderate breathing either 3-5-7-3 or 2-4-6-2 by 25's

    8 x 25 Free :25 descend 1-4/5-8

    100 Free 1:30 moderate breathing either 3-5-7-3 or 2-4-6-2 by 25's

    8 x 25 :30 IMO

     

    Cool down 

    10 x 50 kick w/fins @ :45

    400 easy swim

  • 8-5-22, 5150SCY

    500 swim

    300 pull

    200 kick

    6 x 50 @ 1:00 25drill/25 kick

    8 x 25 @ :30 odds fly, evens back

    Main:

    2 x 25 sprint free, no breath @ :45

    200 easy @ 3:00

    4 x 25 breast, triple underwater pulls @ :40

    200 easy @ 3:00

    6 x 25 back, 15y underwater @ :40

    200 easy @ 3:00

    8 x 25 fly, max 3 breaths @ :40

    200 easy @ 3:00

    10 x 25 sprint free, 15y underwater @ :35

    200 easy @ 3:00

    2x:

    100-200-300-200-100

    rd 1 kick w/fins @ :10 rest

    rd 2 pull @ 1:20 base

  • 8-6-22 5000SCY  solo swim

    800 swim

    200 pull

    200 kick

    4 x 25 fly @ :30

    3 x 100 build @ 1:30

    4 x 25 free @ :25

     

    Main:

    10 x 50 1-6 @ :45, 7-10 @ :40

    3 x 200 #1 @ 3:00, #2 @ 2:50, #3 @ 2:40

    10 x 50 1-6 @ :45, 7-10 @ :40

    3 x 400 pull #1 @ 5:45, #2-3 @ 5:20 (#3 AFAP on last 200)

     

    500 cool down

  • 8-8-22 5000SCY

    500 swim

    300 pull

    200 IM

    200 kick

    10 x 25 free @ :30

    5 x 25 fly @ :35

    5 x 25 breast @ :35

    Main:

    300 neg split @ 4:10

    3 x 100 pull @ 1:20

    300 neg split @ 4:10

    3 x 100 pull @ 1:20

    300 neg split @ 4:10

    3 x 100 kick @ 2:15

    Post set:

    2x:

    4 x 75 @ 1:15 fl-fr-fl

    100 easy @ 1:30

    4 x 75 ba-fr-ba @ 1:15

    100 cool down

  • 8-9-22, 5100SCY

    400 swim

    2 x 100 kick w/fins

    2 x 50 build @ :45

    4 x 25 @ :30 #1half easy/half fast #2 half fast/half easy #3 build #4 sprint

     

    Main:

    2x:
    12 x 25 choice @ :30 odds fast, evens easy

    12 x 50 choice @ :50 odds fast, evens easy

    6 x 100 @ 1:30 choice odds fast, evens easy

    3 x 200 @ 2:50 build each 50 and neg. split (rd1 swim, rd 2 pull)

     

    100 cool down

  • 8-10-22 5000SCY

    500 swim

    300 pull

    200 kick

    6 x 50 kick @ 1:10 fl-fr-ba-fr-br-fr (by 50)

    3 x 100 build @ 1:30

    Main:

    3 x 50 fly @ :55

    3 x 100 choice @ 1:35

    4 x 50 back @ :55

    4 x 100 choice @ 1:35

    5 x 50 breast @ 1:00

    5 x 100 choice  @1:35

    6 x 50 free @ :45

    10 x 25 fly @ :30

    10 x 25 back @ :30

    Cool down:

    4 x 200 @ 2:50 2 pull, 2 swim