Kristi's workouts

4-20-23 4500LCM

200 swim

200 IM drill

200 pull

200 kick

200 swim

2x:

4 x 50 @ :55

rd 1 breathe  3-5-7-5, rd 2 free descend

Main:

1 x 500 free @ 7:40

5 x 100 @ free descend @ 1:45

1 x 400 pull @ 6:10

4 x 100 descend @ 1:40

1 x 300 IM @ 5:45

3 x 100 descend @ 1:35

1 x 200 choice @ 3:10

2 x 100 descend @ 1:30

1 x 100 IM @ 2:00

1 x 100 free fast

100 cool down

4-21-23 4500SCY

Solo swim

500 swim

200IM-175fr-150IM-125fr-100IM-75fr-50ba-25fr

4x:

4 x 25 @ :30 sprint

200 pull @ 3:00

600 IM (done as 100IMs) @ 9:30

2 x 300 pull @ 4:00

12 x 50 kick w/fins 1-6 @ :50, 7-12 @ :45

100 easy

4-24-23 4900SCY solo swim

1000 swim

500 pull

200 kick

6 x 100 @ :05 rest

odds w/paddles 50 swim/50 kick on back

evens build swim

Main:

1 x 200 technique focus @ 2:50

1 x 100 moderate free @ 1:30

2 x 100 build @ 1:25

1 x 100 moderate free @ 1:30

8 x 25 @ :30 odds easy, evens fast

1 x 100 moderate free @ 1:30

4 x 50 turn focus @ :45

1 x 100 moderate free @ 1:30

1 x 200 IM @ 3:20

2 x 100 IM @ 1:40

8 x 25 2 ea stroke IM order @ :30

4 x 50 1 ea stroke IM order @ :50

4x:

kick w/fins

25 @ :30, 50 @ :45, 75 @ 1:05

4-25-23 4500LCM Solo swim

800 swim

4 x 50 IM order @ 1:00

8 x 50 1-4 kick w/fins, 5-8 kick w/o fins

Main:
300 pull @ 4:30

300 pull @ 4:45 break for :10 at the 150

300 pull @ 5:00 break for :10 at the 100s

6 x 50 strong, steady pace @ :50

100 easy @ 2:00

300 strong swim @ 4:30

100 easy

12 x 50 @ 1:00 every 3rd fast fly

3 x 200 pull ascend @ 3:00

4-26-23 4700SCY Solo swim

800 swim

200 kick

200 25d/25s

4 x 75 @ 1:15 fl-br-fr

4 x 25 odds free, evens back @ :25

Main:

4x:

300 @ 4:15 every 4th length fly

4 x 50 easy @ :50

3x:

kick w/fins

200 strong @ 3:00

100 easy 1:35

200 easy

4-27-23 4200LCM

800 swim

200 kick

4 x 50 k/s @ 1:00

6 x 50 d/s @ :55

Main:

4x:

4 x 50 strong rd 1-2 @ :55, rd 3-4 @ :50

4* x 100 strong @ 1:35

1 x 100 easy @ 1:40

*take off a 100 strong each round

6 x 50 kick w/fins @ 1:00 odds flutter, evens dolphin

200 easy pull

4-28-23 4550SCY

800 swim

400 pull

200 kick

6 x 125 pull @ 1:45

Main:

4x:

200 IM @ 3:20

2 x 75 dolphin kick w/fins @ 1:10

2 x 50 free @ :45

2 x 25 fly @ :30

4 x 50 kick 25fast/25easy @ 1:10

4 x 50 25scull/25swim @ :55

5-1-23 4800SCY

800 swim

200 kick

4 x 75 k-d-s @ :05-:10 rest

2 x 50 build @ :45

4 x 25 strong @ :25

Main:

2x:

2 x 250 pull @ 3:30

4 x 125 @ 2:00 1st and last 25 fly

4 x 75 strong @ 1:05

4 x 25 @ :25 strong

:30

100 easy

4 x 100 kick w/fins @ 1:45

5-2-23 3900LCM

800 swim

200 kick

4 x 50 k/s IM order @ 1:10

4 x 50 25 1-arm fly/25 fr @ 1:00

4 x 50 IM order @ 1:00

Main:

4 x 200 @ :10 rest 100IMkick/100IMswim

6 x 100 50 IM order no free/50 fr @ 2:00

8 x 50 @ 1:00 1-4 IM order, 5-8 reverse IM order

6 x 100 pull descend by 3s 1:30

5-3-23 5000SCY

800 swim

300 pull

200 kick

4 x 50 speed builders @ :50

3 x 200 pull @ 2:50

Main:

2x:

50 @ :45

100 @ 1:25

150 @ 2:00

200 @ 2:45

150 @ 2:00

100 @ 1:25

50 @ :45

repeat a third time but kick w/fins @ :05-:10 rest

8 x 50 @ :55 25ba/25fl

100 easy