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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

  • 1-6-23 4400SCY

    500 swim

    300 pull

    150 kick

    6 x 75 d-k-s by 25 IM order (no free)

     

    Main:

    4x:

    200 IM moderate @ 3:20

    200 free strong @ 2:40

    200 free moderate @ 2:50

     

    6 x 50 easy swim@ :50

    6 x 50 easy kick w/fins @ :50

  • 1-9-23  4700SCY

    800 swim

    300 pull

    200 kick

     

    Main:

    4 x 100 free @ 1:20

    1 x 50 fly @ :55

    3 x 100 free @ 1:20

    2 x 50 1 fly, 1 ba @ :55

    2 x 100 free @ 1:20

    3 x 50 1 fly, 1 ba, 1 br @ :55

    1 x 100 free @ 1:20

    4 x 50 IM order @ :55

    1 x 100 IM kick @ 2:10

    4 x 50 free @ :45

    2 x 100 IM @ 1:35

    3 x 50 free @ :45

    3 x 100 IM kick @ 2:10

    2 x 50 free @ :45

    4 x 100 IM @ 1:35

    1 x 50 easy

     

    400 easy kick w/fins

  • 1-10-23 4000LCM

    500 swim

    300 pull

    200 kick

    200 IM drill

     

    3x:

    4 x 50 sprint (rd 1 & 3 @ free :55, rd 2 stroke @ 1:05)

    100 IM @ 1:50

    100 sprint choice @ :05 rest

    100 easy

    Reset to next top

     

    10 x 50 kick w/fins @ :55

    100 easy swim @ 1:45

    100 fast kick

     

    300 neg split, mod @ 4:45

    300 neg split pull @ 4:30

  • 1-11-23 4500SCY

    500 swim

    200 IM d/s

    300 pull

    200 kick

     

    Main:

    800 broken as:

    400 moderate @ 5:30

    200 stronger @ 2:50

    2 x 100 strongest @ 1:20

    600 broken as:

    300 moderate @ 4:10

    100 stronger @ 1:25

    2 x 100 strongest @ 1:20

    400 broken as:

    200 moderate @ 2:50

    2 x 100 strong @ 1:20

    300 broken as:

    100 moderate @ 1:30

    2 x 100 strong @ 1:20

     

    Post set:

    200 easy pull

    6 x 50 kick w/fins @ :50

    12 x 25 @:30 3 fly, 1 free

     

    400 easy swim

  • 1-12-23, 5000SCY

    700 swim

    300 pull

    200 kick

     

    Main:

    5 x 100 @ 1:25

    4 x 200 pull @ 2:40

    3 x 300 @ 4:10

    2 x 400 pull @ 5:15

    1 x 500 kick w/ fins

     

    300 cool down

  • 1-13-23 4100SCY

    800 swim

    200 kick

     

    10 x 50 @ :10 rest 2 back kick, 2 swim free, 2 swim back, 2 back kick, 2 swim free

     

    Main:

    4x:

    4 x 75 @ 1:15 #1 fl-ba-br, #2 fr-fl-ba, #3 br-fr-fl, #4 ba-br-fr

    4 x 50 stroke swim @ :55

    4 x 50 stroke kick @ 1:05

    :30 rest between rounds

    One round each stroke, IM order; 50s on free round @ :45

    (I ran out of time to do the kick on the 4th round)

  • 1-16-23 4700SCY Solo swim

    1000 swim

    200 kick

     

    10 x 50 kick w/fins @ :50

     

    Main:

    200 fast @ 2:40

    300 easy @ 4:10

    150 fast @ 2:00

    350 easy @ 4:55

    125 fast @ 1:45

    400 easy @ 5:30

    100 fast @ 1:20

    450 easy @ 6:10

    75 fast @ 1:00

    500 easy @ 6:50

    50 fast @ :40

     

    400 kick w/fins

  • 1-17-23 4500LCM

    400 swim

    200 kick

    3 x 100 descend @ 1:40

     

    Main (:10-:20 rest interval):

    800 pull

    700 w/fins 3rd and 6th 100 kick

    600 100 fr/50 IM order

    500 w/ fins and paddles

    400 50IM/50 fr

    300 50ba/50fr

    200 50fl/50br

    100 50br/50fr

  • 1-19-23 4500LCM

    500 swim

    300 pull

    200 kick

    6 x 50 @ :50 descend by 3s

     

    Main:

    2x:

    400 @ 6:40 every 4th length fly or back

    300 @ 4:40 breathe every 5th every 4th length

    200 @ 3:10 odds lengths sprint, evens easy

    100 fast

    :30 rest

     

    Post set:

    200 pull @ 3:00

    4 x 100 kick w/fins @ 1:45

    200 easy

    100 pull @ 1:30

    2 x 100 kick w/fins @ 1:45

    100 easy

  • 1-20-23 4500SCY

    800 swim

    200 kick

    300 pull

    12 x 50 4 kick @ 1:10, 4 drill @ :50, 4 descend @ :50

     

    Main:

    3x:

    175 free @ 2:30

    25 fly @ :30

    150 free @ 2:10

    50 ba @ 1:00

    125 free @ 1:50

    75 breast @ 1:20

    100 free @ 1:30

    100 IM @ 1:40

     

    200 easy