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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

  • 3-21-23 5200SCY

    800 swim

    300 pull

    200 kick

     

    4 x 150 pull @ 2:00

    6 x 50 dolphin kick w/fins @ :50

    6 x 50 @ :55 2 ea. stroke (no free)

     

    Main:

    6 x 100 @ 1:35 last 25 strong

    6 x 100 @ 1:30 last 50 strong

    6 x 100 @ 1:25 last 75 strong

    3 x 100 @ 1:15 all strong

     

    4 x 150 @ 2:05, descend 1-3, #4 easy 

  • 3-22-23 5000SCY

    500 swim

    300 pull

    200 kick

    4 x 100 @ 1:40 75 ba/25fr

    Main:

    600 @ 8:10 last 100 fast

    200 IM 25k/25s @ 3:40

    2 x 100 strong @ 1:30

    400 @ 5:30 last 150 fast

    200 IM 25k/25s @ 3:40

    2 x 100 strong @ 1:25

    200 @ 2:50 all strong

    200 IM 25k/25s @ 3:40

    2 x 100 strong @ 1:20

    4 x 100 kick w/fins @ 1:40

    800 easy pull

  • 3-23-23 5200SCY

    500 swim

    500 pull

    16 x 25 kick w/fins @ :25 alt 4 flutter/4 dolphin

    100 choice

     

    Main:

    4 x 200 IM-ish @ 3:20

    #1 IM, #2 replace ba w/ fly, #3 replace breast with fly, #4 replace free w/fly

     

    5 x 100 @ 1:20, last 25 strong

     

    10 x 50 w/fins odds fly, evens ba @ :50

     

    5 x 100 @ 1:30 last 50 strong

     

    12 x 25 kick 4 dolphin/4 flutter/4 whip @ :30 dolphin and flutter w/ fins

     

    5 x 200 pull, ascending interval starting @ 2:30, increasing by :05 

     

    100 easy

  • 3-25-23 5000SCY

    solo swim

    500 swim

    300 pull

    200 kick

    6 x 75 @ :05 rest 50s/25k

    Main:

    2x (rd1 swim, rd 2 pull):

    100 @ 1:15

    200 @ 2:50 (last 50 fast)

    100 @ 1:20

    200 @ 2:50 (last 100 fast)

    100 @ 1:25

    200 @ 2:50 (last 150 fast)

    100 @ 1:30

    200 @ 2:50 all fast

    6 x 75 kick w/fins @ 1:10 odds flutter, evens dolphin

    700 cool down

  • 3-27-23 4700SCY

    800 swim

    200 kick

    4 x 50 scull/swim

    4 x 50 drill/swim

    6 x 25 @ :30 odds free, evens back

     

    Main:

    4 x 200 @ 2:40

    10 x 25 odds free @ :25, evens back @ :30

    4 x 150 @ 2:00

    10 x 25 same as above

    4 x 100 @ 1:20

    10 x 25 same as above

    4 x 50 @ :40

     

    8 x 50 kick w/fins @ :50 odds fast/easy, evens easy/fast

  • 3-29-23 5000SCY

    500 swim

    300 pull

    200 kick

    8 x 25 IM order @ :30

    4 x 50 build @ :45

     

    Main:

    1200 @ 16:30 (25fast/25easy/50fast/50easy/75fast/75easy/100fast/100easy/200moderate/100fast100easy/75fast...)

    800 @ 10:40 (200 build/400 maintain strong/100stronger/100strongest)

    600 @ 8:00 (100 build/300 maintain strong/100 stronger/100 strongest)

    400 neg. split (open turn @ 200 to check time)

    200 easy :10 rest

    100 strong

     

    6 x 50 kick w/fins @ :45

  • 3-30-23 4600SCY

    3x:

    200fr+100IM

    8 x 75 k/d/s @ 1:!5

    Main:

    100 kick @ 2:00

    200 swim @ 2:50

    100 kick @ 1:55

    200 swim @ 2:45

    300 pull @ 4:00

    100 kick @ 1:50

    200 swim @ 2:40

    300 pull @ 4:00

    400 50IM/50fr @ 6:00

    100 kick @ 1:50

    200 swim @ 2:40

    300 pull @ 4:00

    400 50IM/50fr @ 6:00

    500 no walls

  • 3-31-23 4900 SCY

    700 swim

    300 pull

    200 kick

     

    Main:

    400 swim @ 5:25

    4 x 100 strong @ 1:35

    400 swim @ 5:20

    3 x 100 strong @ 1:30

    400 pull @ 5:15

    2 x 100 strong @ 1:25

    400 pull @ 5:10

    1 x 100 strong @ 1:20

     

    8 x 50 kick w/ fins @ :45

     

    8 x 75 descend by 4 @ 1:05

     

    100 easy

  • 4-3-23 5000SCY

    700 swim

    300 pull

    200 kick

    4 x 50 2 @ :45 2 @ :40

    4 x 25 strong @ :30

    Main:

    3 x 400 #1 & #3 @ 5:25 #2 @ 5:15

    8 x 100 @ 1:25 2 easy, 2 strong

    100 easy kick on back w/fins

    8 x 50 @ :50 kick w/ fins 4 flutter, 4 dolphin

    2 x 300 pull @ 4:00 breathe 3-5-7

    400 cool down

  • 4-4-23 4200LCM

    500 swim

    300 pull

    200 kick

    6 x 100 odds IM @ 2:00, evens free @ 1:40

     

    Main:

    9 x 200 @ 3:15 descend by 3s & descend #3, 6, & 9

    :30 rest

    3 x:

    4 x 50 @ :50 hold same pace on all (mile pace), extra :30 between rounds

     

    200 easy pull