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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

  • 9-24-22 5100SCY solo swim

    500 swim

    400 pull

    200 kick

    4 x 50 scull/swim @ :55

    3 x 100 descend @ 1:30

     

    Main:

    1 x 500 @ 6:40 

    1 x 200 pull @ 2:40 

    1 x 500 @ 6:40 

    2 x 200 pull 1 @ 2:40, 1 @ 2:30 

    1 x 500 @ 6:40 

    3 x 200 pull 1 @ 2:40, 2 @ 2:30 

    1 x 500 @ 6:40

     

    300 cool down

  • 9-27-22 3900LCM

    800 swim

    200 kick

    6 x 50 odds d/s, evens scull/swim

    4 x 50 descend @ 1:00

     

    Main:

    16 x 50 @ :55 every 4th fast IM order

    1 x 100 @ 1:30

    12 x 50 @ 1:00 every 3rd fast IM order

    1 x 100 @ 1:40

    8 x 50 @ 1:05 odds fast IM order

    1 x 100 @ 1:50

    4 x 50 fast IM order @ 1:10

    1 x 100 fast free

  • 9-28-22 5000SCY

    500 swim

    200 kick

    400 pull

    200 kick

    Main:

    400 pull @ 5:30

    4 x 100 strong @ 1:20

    400 swim @ 5:30

    3 x 100 strong @ 1:20

    400 pull @ 5:30

    2 x 100 strong @ 1:20

    400 swim @ 5:30

    1 x 100 strong 

    Post set:

    8 x 50 @ :50 build, fast, explode 6 stroke off each wall, easy

    4 x 100 kick w/fins @ 1:30

    300 easy

  • 9-29-22 4400LCM

    500 swim

    300 pull

    200 kick

    6 x 50 descend by 3s @ :55

    Main:

    4 x 500

    #1 300 moderate/200 strong @ 7:45

    #2 200 moderate/300 strong @ 7:40

    #3 100 moderate/400 strong @ 7:35

    #4 all strong @ 7:30

    100 easy, reset to next top

    5 x 100 strong, steady pace @ 1:30

    300 easy pull

    200 easy kick w/fins

  • 9-30-22, 4500SCY

    400 swim

    300 pull

    200 25 fast75 easy

    200 kick

    2 x 200 smooth IM w/fins @ 3:20

    Main:

    2x:

    4 x 25 @ :30 odds sprint, evens easy

    3 x 50 #1 sprint :05 rest #2 easy :20 rest, #3 sprint :10 rest

    2 x 75 #1 sprint @ 1:10, #2 easy @ 1:20

    1 x 100 sprint + 50 easy @ 2:10

    3 x 200 @ :10 rest

    #1 pull, #2 kick, #3 swim w/fins

    repeat sprint set, 2 more times, last round kick w/fins

    200 easy

  • 10-1-22 5000SCY

    800 choice

    8 x 50 2 ea stroke @ 1:00 s/k

     

    Main:

    3 x 200 pull @ 2:40

    3 x 100 @ 1:40 (#1build, #2 strong, #3 easy)

    2 x 100 @ 1:35 (#1 build, #2 strong)

    1 x 100 easy @ 1:30

    2 x 100 @ 1:25 (#1 build, #2 strong)

    1 x 100 easy @ 1:40

    2 x 100 @ 1:20

    1 x 100 easy @ 1:45

    1 x 100 build @ 1:20

    1 x 100 strong @ 1:15

    1 x 100 easy @ 1:50

    3 x 200 pull @ 2:40

     

    8 x 50 kick w/fins @ :50

     

    700 easy

  • 10-3-22 4600SCY

    500 swim

    300 pull

    200 kick

    4 x 50 s/k @ :55

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

    4 x 25 fast @ :30

    Main:

    3x:

    2 x 50 rd 1-2 free @ :45  rd 3 kick @ 1:00

    4 x 100 rd 1-2 free @ 1:25 rd 3 IM w/fins @ 1:35

    2 x 200 fast rd 1-2 free @ 3:00, rd 3 IM @ 3:20

    300 easy

  • 10-4-22 4500LCM

    500 choice

     

    3 x 200 pull @ 3:00

    :10 equipment change

    4 x 50 kick w/fins @ :55

    :10 equipment change

    3 x 200 swim @ 3:00

    :10 equipment change

    4 x 50 kick w/fins @ :55

    :10 equipment change

    3 x 200 IM @ 3:30

    :10 equipment change

    4 x 50 kick w/fins @ :55

    3 x 200 swim w/fins @ 2:50

    4 x 50 kick w/fins @ :55

    :10 equipment change

    3 x 200 pull @ 3:00

    :10 equipment change

    4 x 50 kick w/fins @ :55  

  • 10-5-22, 4600SCY

    400 swim

    200 kick

    400 IM k/s/d/s by 25

    200 kick

    Main:

    3 x 200 pull @ 2:50 #1 50 strong/150 easy, #2 100 strong/100 easy, #3 150 strong/50 easy

    6 x 100 steady pace @ 1:20

    12 x 50 pull @ :45 #1build, #2 explode off walls, #3 strong, #4 easy (repeat)

    400 swim build to very strong by last 100 @ :30 rest

    4 x 100 kick w/fins @ 1:35

    800 easy

  • 10-6-22 4300LCM

    800 choice

    200 kick

    4 x 50 ba/fr

    4 x 50 d/s

    4 x 50 odds free, evens choice stroke

     

    Main:

    16 x 50 alt. fl/ba & br/fr by 25 @ 1:00

    2 x 100 easy @ 1:40

    12 x 50 alt fr/IM order/choice stroke @ 1:00

    3 x 100 easy @ 1:40

    8 x 50 choice kick w/fins @ 1:00

    4 x 100 pull @ 1:30