Kristi's workouts

7-12-23 4500LCM

800 swim

200 kick

4 x 50 scull/swim

3 x 100 descend @ 1:40

Main:

6 x 300

#1 & #4 free @ 4:40

#2 & #5 200 IM/100fr @ 5:20

#3 & #6 100ba/100fr/100ba @ 5:20

12 x 50 kick 6 w/ fins @ :55, 6 w/o fins @ 1:20

3 x 200 moderate pull @ 3:00

7-15-23 4200SCY solo swim

800 swim

200 kick

8 x 50 @ :55 scull/swim

4 x 50 d/s IM order @ :55

4 x 50 IM order @ :50

Main:

4 x 300 pull descend @ 4:00

4 x 200 kick w/fins @ 3:10

4 x 100 ascend to cool down @ 1:30

7-17-23 5300SCY

600 swim

400 pull

200 kick

3 x 100 IM @ 1:40

3 x 100 kick w/fins 75dolphin/25flutter @ 1:50

Main:

1 x 200 @ 3:00

6 x 50 @ 1:00 fly/ba

2 x 200 #1 @ 3:00 #2 @ 2:50

6 x 50 free @ :50

3 x 200 #1 @ 3:00 #2 @ 2:50 #3 @ 2:40

6 x 50 kick @ 1:10

:20 to change equipment

4 x 200 pull #1-2 @ 2:40, #3-4 @ 2:35

Cool down:

300 choice/200 kick/100 back

7-25-23 5000LCM

400 swim

200 kick

100 drill

Main:

1 x 500 pull @ 7:30

5 x 100 descend @ 1:45

1 x 400 swim @ 6:20

4 x 100 descend @ 1:40

1 x 300 IM @ 5:20

3 x 100 descend @ 1:35

1 x 200 @ 3:45 (fl-fr-br-fr by 50)

2 x 100 descend @ 1:30

1 x 100 IM @ 1:50

1 x 100 fast @ 1:25

1 x 100 easy

6 x 50 @ 1:00 IM order (no free)

400 social kick w/fins

6 x 75 easy @ 1:30 50 fr-25 IM order (no free)

50 easy

7-26-23 5100SCY Solo swim

500 swim

4 x 100 kick w/fins @ 1:45

Main:

1 x 800 swim @ 11:00

1 x 900 pull @ 12:10

1 x 1000 swim @ 15:20

3x:

1 x 300 pull w/  paddles @ 4:00

1 x 200 pull no paddles @ 2:55

7-27-23 5000LCM

500 swim

400 pull

4 x 50 kick w/board @ :10 rest

Main:

3x:

6 x 50 1-3 descend @ :55, 4-6 strong @ :50

1 x 200 pull @ 3:00

1 x 100 back @ 2:00

4 x 50 @ 1:00 25fly-25ba

4 x 50 @ 1:00 25br-25fr

400 @ strong and neg. split

400 easy kick w/fins

100 cool down

7-28-23 5000LCM

500 swim

400 pull

300 kick

200 IM drill

100 scull

Main:

4x:

4 x 50 descend to fast @ :55

75 easy @ 1:20

3 x 25 sprint @ :30

100 easy @ 1:40

2 x 50 dolphin kick w/fins @ 1:00

100 easy @ 1:40

2 x 50 fly @ 1:00

100 easy @ 1:40

2 x 50 back kick w/fins @ 1:00

100 easy @ 1:40

2 x 50 back @ 1:00

100 easy @ 1:40

2 x 50 breast kick @ 1:20

100 easy @ 1:40

2 x 50 breast @ 1:00

100 easy @ 1:40

2 x 50 flutter kick w/fins @ 1:00

100 easy @ 1:40

2 x 50  free @ :50

100 easy @ 1:40

all 50s sprint

100 cool down (5000)

7-29-23 5500SCY solo swim

1000 swim

3 x 300 pull descend @ 4:00

4 x 200 IM @ 3:30

7 x 100 kick w/fins odds flutter, evens dolphin @ 1:40

4 x 150 descend @ 2:10

2 x 250 pull @ 3:30

4 x 100 IM @ 1:40

4 x 75 kick w/fins odds dolphin-flutter-dolphin evens flutter-dolphin-flutter by 25 @ 1:10

200 easy swim

100 scull/swim by 25

7-31-23 5200SCY

400 swim

200 pull

200 kick

2 x 100 IM kick @ :10 rest

3 x 75 swim/drill/kick @ :10 rest 1 each stroke, no free

4 x 50 free build @ :50

6 x 25 2 ea stroke, no free @ :30

25 easy

Main:

4x (one round each stroke):

8 x 50 stroke 3 swim @ :55/1 kick 1:05

1 x 100 free @ 1:25

1 x 100 IM @ 1:40

1 x 100 stroke @ 1:40

4 x 150 kick w/fins @ 2:30

200 cool down

8-1-23 5200SCY solo swim

400 swim

4 x 100 @ :10 rest #1 fist drill, #2 75fists/25swim, #3 50 fists/50swim, #4 25 fists/75 swim

8 x 50 1-4 25 drill/25 build, 5-8 build @ :50

Main:

500 moderate @ 7:00

200 strong @ 2:40

150 build @ 2:10

50 easy @ 1:00

400 stronger pace than 500 @ 5:30

200

150

50

300 stronger pace than the 400 @ 4:00

200

150

50

(200, 150, 50 same throughout the set)

Kick set w/fins:

25-50-75-100-100-75-50-25 on :25 base per 25

4 x 50 @ :45 hypoxic (start with 5 breaths for the 1^st 50 and reduce by 1 each 50)

8 x 75 rotating IM @ 1:20

300 easy