Kristi's workouts

6-2-23 5100SCY

800 swim

300 pull

200 kick

6 x 50 build @ :50

Main:

4 x 100 @ 1:20

1 x 200 @ 3:00

3 x 100 @ 1:20

2 x 200 @ 2:55

2 x 100 @ 1:20

3 x 200 @ 2:50

1 x 100 @ 1:20

4 x 200 @ 2:45

Descend by sets of 200s

100's aerobic

5 x 100 kick w/fins @ 1:40

6-12-23 5000SCY

500 swim

300 pull

200 kick

4 x 50 dolphin kick on back w/fins @ :50

4 x 50 no fins 25 dolphin kick on back/25 fly @ 1:00

Main:

2 x 200 @ 3:00 100 ba/100fr

2 x 200 fr @ 2:40

2 x 100 back @ 1:40

4 x 100 IM @ 1:40

4 x 50 dolphin kick w/fins  @:50

16 x 25 @ :30 3 fast/1 easy

8 x 50 @ 1:00 25fl/25br

2 x 300 pull @ 4:00

600 cool down

6-13-23 5100LCM

400 swim

300 pull

200 kick

4 x 100 75 build/25 strong @ 1:40

Main:

4 x 50 @ :55

1 x 100 @ 1:30

4 x 50 @ :55

1 x 200 @ 3:00

4 x 50 @ :55

1 x 300 @ 4:30

4 x 50 @ :55

1 x 400 @ 6:00

4 x 50 @ :55

1 x 500 @

mix in pull and stroke wherever

6 x 50 @ odds kick @ 1:15 evens swim @ :55

4 x 150 rotating IMs @ 2:50

400 kick w/fins alt 100 flutter/100dolphin

6-14-23 4800LCM

800 choice

200 kick

Main:

2 x 400 descend @ 6:15

2 x 100 1 @ 1:35, 1 @ 1:40

6 x 50 kick @ 1:20

:30 equipment change

3 x 300 pull descend @ 4:30

2 x 100 1 @ 1:30, 1 @ 1:40

4 x 50 kick @ 1:20

:30 equipment change

4 x 200 pull descend @ 3:00

2 x 100 1 @ 1:25, 1 @ 1:40

2 x 50 kick @ 1:20

100 easy swim

6-15-23 5000LCM

500 swim

300 pull

200 kick

8 x 50 @ :50 3 build, 3 descend

Main:

2 x 200 @ 3:10

1 x 200 IM @ 3:50

2 x 200 @ 3:10

2 x 200 IM @ 3:50

2 x 200 @ 3:10

1 min break

2 x 100 @ 1:30

1 x 100 easy @ 1:40

3 x 100 @ 1:30

1 x 100 easy @ 1:40

4 x 100 @ 1:30

1 x 100 easy @ 1:40

400 moderate kick w/fins

200 easy swim

6-16-23 4500LCM

800 swim

200 kick

4 x 50 drill/build

4 x 50 kick/swim

Main:

6 x 300 @ 5:00 rotate 100 IM or 100 back within each 300

4 x 100 pull @ 1:30

4 x 100 kick w/fins @ 1:40

500 easy

6-19-23 5100SCY

500 swim

300 pull

200 kick

Main:

2 x 400 neg split @ 5:30

6 x 50 @ :55 6 fast strokes

6 x 50 back @ 1:00

6 x 50 build @ :50

6 x 50 strong @ :45

2 x 300 neg split @ 4:10

2 x 200 IM @ 3:20

2 x 100 back @ 1:40

300 easy pull

300 easy swim

300 easy kick w/fins   

6-20-23 5300SCY

solo swim

Warm up
600 swim
6 x 50 1:00 IM order (no free)
6 x 50 :50 desc 1-3/4-6
2 x 200 kick @ 4:00

Freestyle set
2 x 200 2:45 long & strong
4 x 100 1:25 neg split
6 x 50 :50 desc by 3s
6 x 50 :45 desc by 3s
4 x 100 1:20 neg split
2 x 200 2:40 long & strong

Stroke set
2x
2 x 50 1:00 fly
2 x 50 1:00 back
2 x 50 1:00 brst
1 x 200 3:20 IM

Warm down
200 easy

6-21-23 5000SCY solo swim

500 swim

300 pull

200 kick

6 x 75 @ 1:20 dolphin kick/fly/fr by 25

Main:

4x:

200 choice @ 2:50

200 pull @ 2:40

200 strong @ 2:40

Post set:

8 x 50 IM order fl & ba @ :50, br @ :55, fr @ :45

Long cool down:

6 x 75 kick w/fins @ 1:10 alt flutter/dolphin

200 easy swim 

6-22-23 3900SCY Solo swim

600 swim

200 kick

4 x 50 @ 1:00 k/s

3 x 100 descend @ 1:35

Main:

4 x 50 @ :45

2 x 100 @ 1:25

4 x 50 @ :45

2 x 200 @ 2:45

4 x 50 @ :45

2 x 300 pull @ 4:00

4 x 50 kick w/fins @ :50

2 x 200 @ 2:45

4 x 50 kick w/fins @ :50

2 x 100 @ 1:25