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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

  • 8-11-22 5800SCY

    500 swim

     

    200 kick

     

    2x: 75 (50scull/25 swim) + 75 (50 drill/25swim)

     

    3 x 150 @ 2:10 descend

     

      

    Main:

     

    800 swim @ 10:40

     

    2 x200 pull  @ 2:40

     

    100 easy @1:40

     

    800 swim @ 10:40

     

    400 kick w/fins @ 6:20

     

    100 easy @1:40

     

    800 swim @10:40

     

    2 x200 pull  @ 2:40

     

    100 easy @1:40

     

     

    3 x 150 easy kick w/fins @ 2:30 alt. 50flutter/50dolphin

  • 8-12-22 5300SCY

    1000 (25easy-25mod-50easy-50mod etc. up to 100 and back down)

    Main:

    6 x 50 kick 25flutter/25 whip @ :10 rest

    3 x 400 last 100 strong @ 5:40

    6 x 50 kick w/fins @ :50

    3 x 300 @ 4:10 middle one pull

    6 x 50 @ :55 25ba-25br

    3 x 200 IM @ 3:15

    6 x 50 free build @ :50

    100 easy

  • 8-13-22 5000SCY

    1000 swim

    6 x 200 pull @ 2:40

    200 free @ 2:50

    200 back @ 3:15

    150free @ 2:10

    150 back @ 2:30

    100 free @ 1:30

    100 back @ 1:40

    50free @ :50

    50 back @ :55

    3(4 x 75 rotating IM) @ 1:20

    100 easy

    3 x 200 kick w/fins alt flutter/dolphin by 50 @ 3:10

    200 easy

  • 8-15-22 5000SCY

    500 swim

    300 pull

    200 kick

    8 x 25 scull

    8 x 50 pull 25fr/25ba

    Main:

    300 pull @ 4:10

    2 x 150 @ 2:00

    4 x 75 kick @ 1:40

    6 x 50 @ :50

    4 x 75 kick @ 1:40

    2 x 150 @ 2:00

    300 pull @ 4:10

    repeat through the 6 x 50, 150s, 75s, & 50s IM @ 2:30, 1:40, & :55

    300 easy

  • 8-16-22 5000SCY

    800 swim

    200 kick

    4 x 50 w/ fins 25 zombie kick/25 back

    4 x 50 25 IM order/25 free

    8 x 25 odds IM order, evens free

     

    Main:

    4 x 50 fly start @ :45, add :05 per swim

    4 x 100 free @ 1:30

    4 x 50 fly/ba same as above

    4 x 100 @ 1:35 50 fr-25 ba-25fr

    4 x 50 ba/br same as above

    4 x 100 @ 1:40 25 fr-25ba-25br-25fr

    4 x 50 br/fr same as above

    4 x 100 IM @ 1:45

     

    500 easy swim

    400 kick w/fins alt 100 flutter/100 dolphin

     

    100 easy

  • 8-17-22 5000SCY

    500 swim

    300 pull

    200 kick

    6 x 25 scull @ :35

    200 IM 25d/25s

    Main:

    100 @ 1:20

    4 x 50 fl-fr @ :55

    200 @ 2:45

    4 x 50 ba-fr @ :55

    300 @ 4:10

    4 x 50 br-fr @ :55

    400 @ 5:30

    4 x 50 fr @ :50

    500 pull @ 6:40

    Post-set:

    6 x 50 kick w/fins @ :50

    3 x 100 pull @ 1:20

    6 x 50 no fins @ 1:05

    3 x 100 IM @ 1:35

    150 easy

  • 8-18-22 5000SCY

    800 swim

    200 kick

     

    4 x 100 @ 1:30

    400 pull @ 5:20

    4 x 100 @ 1:25

    400 swim @ 5:30

    4 x 100 @ 1:20

    400 pull @ 5:20

    4 x 100 @ 1:15

    400 swim @ 5:40

     

    3 x 200 kick w/fins

     

    200 easy

  • 8-19-22 4600SCY

    600 swim

    200 kick

    2 x 300 pull

    Main:

    3 x 200 @ 2:50 #1 first 50 fast, #2 first 100 fast, #3 first 150 fast

    3 x 100 @ 1:25

    6 x 100 @ 1:30 easy, moderate, strong repeat

    12 x 50 @ :50 build, strong off walls, strong, easy repeat

    3 x 100 @ 1:20

    600 moderate pull

    200 easy 

  • 8-20-22 5000SCY

    500 swim

    300 pull

    200 kick

    3 x 100 @ 1:30

    6 x 50 reverse build @ :45

     

    Main:

    4 x 50 @ :45

    500 @ 6:40

    4 x 50 @ :45

    350 @ 4:40

    4 x 50 @ :45

    250 @ 3:20

    4 x 50 @ :45

    broken 500 (250 :10, 150 :10, 50 :05, 50)

     

    5 x 100 kick w/fins @ 1:30

     

    500 easy

  • 8-22-22 4550SCY

    The workout is actually 4600 but I missed a 50 for a potty break. ;-)

    500 swim

    300 pull

    200 kick

    4 x 50 hard/easy @ :50

    200 IM

    Main:

    2x:

    300 pull @ 4:10

    2 x 250 swim @ 3:25

    3 x 100 hard @ 1:30

    4 x 50 dolphin kick w/fins @ :50

    4 x 50 kick @ 1:05

    3 x 200 rotate 50 fly @ 3:00