Kristi's workouts

8-15-23 4700SCY

1000 swim

6 x 200 pull @ 2:40

200 free @ 2:50

200 back @ 3:15

150free @ 2:10

150 back @ 2:30

100 free @ 1:30

100 back @ 1:40

50free @ :50

50 back @ :55

3(4 x 75 rotating IM) @ 1:20

3 x 200 kick w/fins alt flutter/dolphin by 50 @ 3:10

8-16-23 4600SCY

500 swim

300 pull

200 kick

8 x 25 scull

8 x 50 pull 25fr/25ba

Main:

300 pull @ 4:10

2 x 150 swim @ 2:10

4 x 75 kick w/ fins@ 1:20

6 x 50 swim @ :50

4 x 75 kick w/ fins @ 1:20

2 x 150 @ 2:10

300 pull @ 4:10

repeat through the 75s but do IM for the 150s @ 2:40 & 75s @ 1:20

8-17-23 4550SCY

500 swim

300 pull

200 kick

6 x 25 scull @ :35

200 IM 25d/25s

Main:

100 @ 1:20

4 x 50 fl-fr @ :55

200 @ 2:45

4 x 50 ba-fr @ :55

300 @ 4:10

4 x 50 br-fr @ :55

400 @ 5:30

4 x 50 fr @ :50

500 pull @ 6:40

Post-set:

6 x 50 kick w/fins @ :50

3 x 100 pull @ 1:20

6 x 50 no fins @ 1:05

8-18-23 4400SCY Solo swim

800 swim

200 kick

4 x 50 w/ fins 25 zombie kick/25 back

4 x 50 25 IM order/25 free

8 x 25 odds IM order, evens free

Main:

4 x 50 fly start @ :50, add :05 per swim

4 x 100 free @ 1:30

4 x 50 fly/ba same as above

4 x 100 @ 1:35 25fl-75fr

4 x 50 ba/br same as above

4 x 100 @ 1:40 25fl-25ba-50fr

4 x 50 br/fr same as above

4 x 100 IM @ 1:45

400 kick w/fins alt 100 flutter/100 dolphin

8-19-23 5150SCY

500 swim

300 pull

200 kick

3 x 100 @ 1:30

6 x 50 reverse build @ :45

Main:

4 x 50 @ :50

550 @ 7:30

4 x 50 @ :50

400 @ 5:15

4 x 50 @ :50

300 @ 3:45

4 x 50 @ :50

broken 500 (250 :10, 150 :10, 50 :05, 50)

5 x 100 kick w/fins @ 1:35

500 easy

8-21-23 4500SCY solo swim

500 swim

300 pull

200 kick

4 x 50 25 short stroke dog paddle/25 fr

4 x 50 paddle grab

8 x 25 odds sprint/evens easy

Main:

2x (rd 1 free, rd 2 50s & 25s IM):

2 x 100 @ 1:30 (75easy-25sprint)

4 x 75 @ 1:10 (25sprint-50easy)

6 x 50 @ 1:00 odds easy, even sprint

8 x 25 sprint rd 1 @ :25, rd 2 @ :30

6 x 50 kick w/fins @ :50

500 easy pull

8-22-23 4800SCY

600 swim

300 kick

2 x 300 pull

Main:

3 x 200 @ 2:50 #1 first 50 fast, #2 first 100 fast, #3 first 150 fast

3 x 100 @ 1:25

6 x 100 @ 1:30 easy, moderate, strong repeat

12 x 50 @ :50 build, strong off walls, strong, easy repeat

3 x 100 @ 1:20

600 moderate pull

300 easy 

8-23-23 4600SCY solo swim

600 swim

200 as 100k/100stroke drill

200 as 100 stroke drill/100 swim

200 as 100 DPS/100 swim

6 x 50 @ :45 descend by 3s

Main:

800 @ 11:10 (25easy-25hard-50easy-50 hard etc up to 100s and back down)

4 x 200 @ 2:40 hold steady pace

2 x 25 easy

400 @ 5:35 (25easy-25hard-50easy-50hard-75easy-75 hard-100easy)

8 x 50 @ :45 hold steady pace

2 x 25 easy

3 x 100 kick w/fins @ 1:35

600 ascend to easy by 100s pull

8-24-23 4700SCY

500 swim

12 x 50 25k/25build @ 1:00

Main set 1:

300 pull @ 4:00 breathe 3-5-7 by 50

2 x 150 fast w/paddles only @ 2:00

300 pull @ 4:00 breathe 3-5-7 by 100

3 x 100 fast @ 1:30

300 pull @ 4:00 breathe 3-5-7 by 50

6 x 50 fast @ :45

100 easy

Main set 2:

12 x 50 25 IM order/25 fr @ :50

6 x 150 @ 2:15 50 easy fr/50 no free/50 fast free

100 easy

8-28-23 4400SCY Solo swim

500 swim

300 pull

200 kick

4 x 50 scull/swim

4 x 50 reverse IM order

4 x 50 build

Main:

2x:

200 @ 3:00

2 x 150 1 @ 2:10 1 @ 2:20

200 @ 3:00

2 x 100 1 @ 1:20 1 @ 1:40

200 @ 3:00

2 x 50 1 @ :40 1 @ :50

400 easy pull