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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

  • 9-15-23 4800SCY

    800 swim

    300 pull

    200 kick

     

    Main:

    500 strong @ 6:40

    100 easy @ 1:30

    400 strong @ 5:20

    200 easy @ 3:00

    300 strong @ 4:00

    300 easy @ 4:30

    200 strong @ 2:40

    400 easy pull @ 5:30

    100 strong @ 1:20

     

    Post set:

    10 x 50 kick w/ fins @ :50 25 flutter/25 dolphin

    10 x 25 whip kick @ :35

     

    250 easy

  • 9-16-23 4500SCY

    1000 swim

    14 x 50 rotating IM @ :55

    3 x 200 pull descend from strong to stronger @ 3:00

    5 x 100 @ :10 rest #1 25fl-75ba, #2 25ba-75br, #3 25br-75fr, #4 IM, #5 back

    400 pull

    6 x 50 descend by 3s @ :45

    200 back

    100 easy

    5 x 100 kick w/fins @ 1:30

    200 cool down

  • 9-18-23 4800SCY

    800 swim

    300 pull

    200 kick

    100 drill

     

    Main:

    5 x 100 IM descend @ 1:40

    1 x 500 neg. split @ 6:40

    1 x 500 w/fins (300 flutter kick on back strong/200 easy free) @ 7:00

    5 x 100 free descend @ 1:25

    1 x 500 w/fins (200 dolphin kick on back strong/300 easy free) @ 7:00

    1 x 500 pull neg. split

     

    6 x 50 IM order no free @ :55

     

    100 cool down

  • 9-20-23 4500SCY

    800 swim

    200 kick

    8 x 50 k/s @ :55

    8 x 25 choice @ :25

     

    Main:

    300 free @ 4:10

    8 x 50 odds free, evens back @ :50

    300 (200 free, 100 back) @ 4:20

    6 x 50 1-3 free, 4-6 back @ :50

    300 (100 free, 200 back) @ 4:30

    4 x 50 back @ :50

    300 kick w/fins

     

    400 pull, build @ 5:20

    200 pull ascend @ 2:40

    100 pull easy

     

    100 easy

  • 9-21-23 4000LCM

    500 swim 300 pull

    200 kick

    4 x 50 side kick/swim 

    4 x 50 stroke/swim

    4 x 50 build

     

    Main:

    4 x 200 IM @ 4:00, rotate 50 kick throughout

    4 x 150 50 IM order/100 free @ 2:30

    4 x 100 kick w/fins @ 1:50

     

    400 easy swim w/fins

    200 easy choice

  • 9-22-23 4400SCY solo swim

    800 swim

    300 pull

    200 kick

    4 x 50 k/s

    4 x 50 d/s

    4 x 50 build

    Main:

    4 x 50 hold best possible avg @ :55

    4 x 50 strong @ :50

    4 x 50 moderate @ :45

    4 x 50 make the interval @ :40

    4 x 50 moderate @ :45

    4 x 50 strong @ :50

    4 x 50 hold best possible avg @ :55

    12 x 25 sprint @ :30

    6 x 50 kick w/fins @ :50

    400 easy pull

  • 9-23-23 5100SCY

    500 swim

    400 pull

    200 kick

    4 x 50 scull/swim @ :55

    3 x 100 descend @ 1:30

     

    Main:

    1 x 500 @ 6:50

    1 x 200 pull @ 2:40 

    1 x 500 @ 6:50

    2 x 200 pull 1 @ 2:40, 1 @ 2:35 

    1 x 500 @ 6:50

    3 x 200 pull 1 @ 2:40, 1 @ 2:35, 1 @ 2:30 

    1 x 500 @ 6:50

     

    300 cool down

  • 9-25-23 4500SCY

    400 swim

    200 kick

    400 pull

    200 kick

    4 x 75 IM (no free) @ 1:20

    4 x 50 free build @ :45

    4 x 25 back kick @ :40

     

    Main:

    400 swim @ 5:35

    300 pull @ 4:00

    200 swim @ 2:40

    100 kick @ 2:10

    100 IM @ 1:40

    200 IM @ 3:20

    300 pull @ 4:00

    400 swim @ 5:35

     100 easy

     

    Kick set:

    8 x 50 kick w/fins @ :50

     

    200 easy 

  • 9-26-23 4000LCM

    800 swim

    200 kick

    6 x 50 odds d/s, evens scull/swim

    4 x 50 descend @ :50

    Main:

    16 x 50 @ :55 every 4th fast IM order

    1 x 100 @ 1:30

    12 x 50 @ :55 every 3rd fast IM order

    1 x 100 @ 1:35

    8 x 50 @ 1:00 odds IM order, evens free

    1 x 100 @ 1:40

    4 x 50 IM order @ 1:00 fast

    1 x 100 fast

    100 easy

  • 9-27-23 4700SCY

    500 swim

    200 kick

    400 pull

    200 kick

     

    Main:

    400 pull @ 5:30

    4 x 100 strong @ 1:20

    400 swim @ 5:30

    3 x 100 strong @ 1:20

    400 pull @ 5:30

    2 x 100 strong @ 1:20

    400 swim @ 5:30

    1 x 100 strong 

     

    Post set:

    8 x 50 @ :50 build, fast, explode 6 strokes off each wall, easy

    4 x 100 kick w/fins @ 1:30