Kristi's workouts

2-15-23 4300SCY

500 swim

300 pull

200 kick

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

4 x 50 25 drill/25swim

4 x 50 25 IM order/25 no free

Main:

3x:

50 fly @ 1:00

100 ba-br @ 1:50

150 br-fr-fl @ 2:40

200 free @ 3:00

150 br-fr-fl @ 2:40

100 ba-br @ 1:50

50 fly @ 1:00

take :05 off all intervals for round 2, and :05 again for round 3

6 x 50 kick w/fins @ :50

2-16-23 4400LCM

800 swim

200 kick

4 x 50 k/s @ 1:00

3 x 100 descend @ 1:40

Main:

4 x 50 @ :50

2 x 100 @ 1:40

4 x 50 @ :50

2 x 200 @ 3:10

4 x 50 @ :50

extra :10 to put on pull gear

2 x 300 pull @ 4:30

extra :10 to put on fins

4 x 50 kick w/fins @ 1:00

extra :10 to put on pull gear

2 x 200 pull @ 3:00

extra :10 to put on fins

4 x 50 kick w/fins @ 1:00

extra :10 to put on pull gear

2 x 100 pull @ 1:30

extra :10 to put on fins

4 x 50 kick w/fins @ 1:00 (I only did 2 of these before I ran out of time)

300 cool down

2-17-23 4200SCY

500 swim

300 pull

200 kick

4 x 50 kick w/fins 25 underwater/25 on back

4 x 50 scull/swim

4 x 25 build to sprint @ :30

Main:

20 x 100

1-4 @ 1:35

5-6 @ 1:40

7-8 @ 1:30

9-10 @ 1:45

11-12 @ 1:25

13-14 @ 1:50

15-16 @ 1:20

17-18 @ 1:55

19-20 @ 1:15

6 x 50 kick w/fins @ :50

400 easy pull

2-21-23 4800LCM

800 swim

200 kick

6 x 50 build @ :55

4 x 50 IM order @ 1:00

6 x 50 pull @ :50 alt smooth/build/fast

Main:

2x:

6 x 100 @ 1:40 odds h/e, evens e/h

8 x 50 @ :55 2 h/e, 2 e/h, 2 build, 2 fast

10 x 25 @ :30 odds fast, evens easy

8 x 50 kick w/fins @ :55

100 easy

2-23-23 4200LCM

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, evens 25ba-50br-75fr @ 2:55

rd 2 free @ 2:15

6x:

100 strong @ 1:25

50 easy @ :55

5 x 100 kick w/ fins @ 1:45

4 x 100 pull @ 1:30

2-24-23 4800SCY

500 swim

400 pull

200 kick

Main:

800 every 4th length back @ :15 rest

700 50fr/25fl/25ba @ :15 rest

600 25fl/25fr/25fl/25ba @ :15 rest

500 swim build each 100 @ 7:00

400 pull @ 5:20

300 neg split @ 4:10

200 moderately strong @ 2:50

100 sprint

100 cool down

2-27-23 4600SCY

200 swim

100 kick

200 swim

100 drill

8 x 50 swim @ 1:00 with vertical kick as active rest

Main:

4 x 200 pull @ 2:45 descend

6 x 150 @ 2:20 fl-fr-ba-fr-br-fr by 25

8 x 100 w/fins 50k/50s

8 x 50 AFAP kick w/fins @ :60

8 x 75 @ 1:10 middle 25 no-free

100 easy

2-28-23 4400LCM

500 swim

300 pull

6 x 50 kick w/fins @ :55

Main:

2 x 400 @ 6:00 swim or pull

4 x 200 @ 3:10 swim

8 x 50 @ :50 odds easy, evens fast

Repeat but cut all reps in half

300 easy swim

3-1-23 4900SCY

600 swim

400 pull

4 x 75 underwater/drill/swim by 25

6  x 25 odds fast break out, evens fast finish

2x:

25 easy

50 mod

75 strong

Main:

3x:

25 easy @ :30

50 strong @ :50

75 easy @ 1:10

100 strong @ 1:30

150 easy @ 2:10

200 strong @ 2:50

each round add a rep to the 50, 100, and 200

100 cool down

3-2-23 4300LCM

500 swim

300 pull

200 kick

3 x 100 @ 1:50 50ba/50fr

2 x 50 sprint @ 1:00

Main:

600 @ 9:10 last 100 strong

200 IM 25 kick/25 swim @ :10 rest

2 x 100 strong @ 1:40

400 @ 6:10 last 150 strong

200 IM 25k/25s @ :10 rest

2 x 100 strong @ 1:35

200 @ 3:10 last 200 strong

200 IM 25k/25s @ :10 rest

2 x 100 strong @ 1:30

3 x 100 kick @ 1:40 w/fins

200 easy pull cool down