• Replies 1149 replies
  • Subscribers 8 subscribers
  • Views 215395 views
  • Users 0 members are here
Options
Related

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

  • 6-23-23 4500LCM

    500 swim

    300 pull

    200 kick

    100 scull

     

    Pre-set:

    6 x 50 25k/25s @ 1:00

    3 x 100 IM 2:00

     

    Main:

    300 swim @ 4:50

    2 x 150 @ 2:20

    300 swim @ 4:50

    3 x100 @ 1:30

    300 pull @ 4:50

    6 x 50 25ba/25br @ :55

    300 swim @ 4:50

     

    Post set:

    6 x 100 kick w/fins @ 1:45

     

    100 cool down

  • 6-26-23 1000LCM 4100SCY

    800m swim

    200m kick

    SCY:

    4 x 50 build

    4 x 50 25 dolphin kick/25 fly

     

    Main:

    5 x 100 @ 1:20 just make 'em

    2 x 500 swim @ 7:00 neg split

    1 x 500 pull @ 6:40 neg split

    5 x 100 @ 1:20 just make 'em

     

    Post set/cool down:

    300 swim moderate

    3 x 100 IM @ 1:40

    2 x 150 pull @ 2:00

    300 kick w/fins

  • 6-27-23 4500LCM

    800 choice

    200 kick

    4 x 50 scull/swim @ 1:00

    3 x 100 descend @ 1:40

     

    Main:

    300 free @ 4:45

    250 free/50 back @ 5:00

    250 free/50 kick @ 5:25

    3 x 100 descend @ 1:40

    300 middle 100 back @ 5:05

    50 kick/250 free @ 5:25

    50 fly/250 free @ 5:00

    300 build

     

    5 x 100 w/fins and paddles 50 kick, 50 swim @ 1:40

     

    100 easy

  • 6-28-23 4200LCM Solo swim

    500 swim

    300 pull

    200 kick

    4 x 50 kick IM order @ :10 rest

    4 x 50 25IM order/25fr @ :10 rest

    4 x 50 descend @ :55

    Main:

    2x:

    2 x 50 fly @ 1:05

    1 x 100 (50fl/50ba) @ 2:00

    2 x 50 back @ 1:05

    1 x 100 (50ba/50br) @ 2:00

    2 x 50 br @ 1:05

    1 x 100 (50br/50fr) @ 2:00

    2 x 50 fr @ :55

    1 x 100 (50fr/50fl) @ 1:50

    1 x 200 IM @ 4:00

    8 x 50 kick w/fins @ :55

    200 easy

  • 6-29-23 4400LCM

    500 swim

    4 x 50 speed builder kick @ 1:15

    3 x 100 descend @ 1:40

    2 x 50 IM drill @ 1:00

    1 x 100 IM

     

    Main:

    2x:

    500 rd 1 strong, rd 2 stronger @ 7:40

    400 pull neg split @ 6:20

    3 x 100 dolphin kick on back w/fins @ 1:50 (extra :10 after #3 to remove fins)

    200 swim @ 3:10

    100 IM @ 2:00

    200 easy

  • 6-30-23 5000LCM Solo swim

    500 choice swim

    300 pull

    200 kick

    300 fists/scull/swim by 50

    4 x 50 build @ :55

     

    Main:

    3x:

    3 x 150 moderate @ 2:30

    3 x 100 strong @ 1:40

    3 x 50 easy @ 1:00

     

    Kick set (w/fins):

    50-100-150-200-150-100-50

    50s & 150s dolphin/100s & 200 flutter

    @ :10 rest

  • 7-6-23 5000LCM

    Warm Up:

    500 S

    300 P

    200 K

     

    4 x 50 Free [Breathe to “weak” side] @ 10 s

    4 x 50 [25 Back Scull / 25 Swim] @ 10 s

    2 x 100 Strong @ 1:40 

     

     

    Main Set :

    3 x 200        @  3:20

    500              @  7:40

    3 x 100        @  1:40

    500              @  7:40

    3 x 50          @  :55

    500              @  7:40

     

    ***descend 500s 1 – 3, 200s100s50s active recovery, pull optional

     

    350 easy

    Kick w/fins:

    50-100-150-150-100-50 alt. flutter/dolphin by distance, :05-:10 rest

  • 7-7-23 4500LCM

    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 @ 3:00, evens 25ba-50br-75fr @ 2:45

    rd 2 free @ 2:20

     

    6x:

    100 strong @ 1:30

    50 easy @ 1:00

     

    20 x 50 w/fins alt 3 strong swim @ :45, 1 kick @ 1:00

     

    Cool down:

    200 easy kick

  • 7-10-23 5500SCY

    500 swim

    400 pull

    300 kick

    200 IM

     

    Main:

    600 swim @ 8:10

    500 pull @ 6:40

    400 50ba/50fr @ 6:00

    300 swim @ 4:05

    200 IM @ 3:20

    100 kick @ 2:00

    200 IM @ 3:20

    300 (3 x 100 @ 1:25)

    400 50br/50fr @ 6:20

    500 pull @ 6:40

    600 swim @ 8:10

  • 7-11-23 4700LCM

    800 swim

    200 kick

    4 x 50 25 stroke/25fr @ 1:00

    3 x 100 descend @ 1:40

     

    Main:

    8 x 50 kick @ 1:00 with fins

    4 x 100 moderate @ 1:40

    8 x 50 choice, no free @ 1:00

    4 x 100 descend @ 1:40

    8 x 50 pull @ :50 descend by 4s

    4 x 100 strong free @ 1:40

    8 x 50 IM order strong @ 1:00

    4 x 100 pull @ 1:30