Kristi's workouts

9-28-23 4300LCM

500 swim

300 pull

200 kick

6 x 50 descend @ :55

Main:

4 x 500

#1 300 mod/200 strong @ 7:45

#2 200mod/300 strong @ 7:40

#3 100 mod/400 strong @ 7:35

#4 all strong @ 7:30

100easy @ 2:00

5 x 100 strong @ 1:30

300 easy kick w/fins

100 easy swim

9-29-23 4400SCY

400 swim

300 pull

200 25 fast75 easy

200 kick

2 x 200 smooth IM w/fins @ 3:20

Main:

2x:

4 x 25 @ :30 odds sprint, evens easy

3 x 50 #1 sprint :05 rest #2 easy :20 rest, #3 sprint :10 rest

2 x 75 #1 sprint @ 1:10, #2 easy @ 1:20

1 x 100 sprint + 50 easy @ 2:10

3 x 200 @ :10 rest

#1 pull, #2 kick, #3 swim w/fins

repeat sprint set, 2 more times, last round kick w/fins

100 easy

9-30-23 5000SCY

800 choice

8 x 50 2 ea stroke @ 1:00 s/k by 25

Main:

3 x 200 pull @ 2:40

3 x 100 @ 1:40 (#1build, #2 strong, #3 easy)

2 x 100 @ 1:35 (#1 build, #2 strong)

1 x 100 easy @ 1:30

2 x 100 @ 1:25 (#1 build, #2 strong)

1 x 100 easy @ 1:40

2 x 100 @ strong 1:20

1 x 100 easy @ 1:45

1 x 100 build @ 1:20

1 x 100 strong @ 1:15

1 x 100 easy @ 1:40

3 x 200 pull @ 2:40

Kick Set:

8 x 50 kick w/fins @ :50

700 easy

10-2-23 4400SCY

500 swim

300 pull

200 kick

4 x 50 s/k @ :55

4 x 75 fr/ba/fr @ 1:15

4 x 25 fast @ :30

Main:

3x:

2 x 50 rd 1-2 free @ :45  rd 3 kick @ 1:05

4 x 100 rd 1-2 free @ 1:25 rd 3 IM w/fins @ 1:35

2 x 200 fast rd 1-2 free @ 3:00, rd 3 IM @ 3:20

100 easy

10-3-23 4500LCM

500 choice

5(3 x 200 + 4 x 50) as follows:

3 x 200 pull @ 3:00

:10 equipment change

4 x 50 kick w/fins @ :55

:10 equipment change

3 x 200 swim @ 3:00

:10 equipment change

4 x 50 kick w/fins @ :55

:10 equipment change

3 x 200 IM @ 3:30

:10 equipment change

4 x 50 kick w/fins @ :55

3 x 200 swim w/fins @ 2:50

4 x 50 kick w/fins @ :55

:10 equipment change

3 x 200 pull @ 3:00

:10 equipment change

4 x 50 kick w/fins @ :55   

10-4-23 4600SCY

600 swim

200 kick

400 IM k/s/d/s by 25

200 kick

Main:

3 x 200 pull @ 2:50 #1 50 strong/150 easy, #2 100 strong/100 easy, #3 150 strong/50 easy

6 x 100 steady pace @ 1:20

100 easy

12 x 50 pull @ :45 #1build, #2 explode off walls, #3 strong, #4 easy (repeat)

400 swim build to very strong by last 100 @ 5:20

100 easy

4 x 100 kick w/fins @ 1:35

400 easy

10-5-23 4000LCM

800 choice

200 kick

4 x 50 ba/fr

4 x 50 d/s

4 x 50 odds free, evens choice stroke

Main:

16 x 50 alt. fl/ba & br/fr by 25 @ 1:00

2 x 100 easy @ 1:40

12 x 50 alt fr/IM order @ 1:00

3 x 100 easy @ 1:40

8 x 50 choice kick w/fins @ 1:00

100 easy

10-6-23 4300SCY

500 swim

300 pull

200 kick

3 x 100 build @ 1:30

16 x 25 4 ea. stroke IM order @ :30

Main:

50 x 50

1-10 @ :50 alt. 2 fr/2 non-free

11-20 2 ea. stroke IM order @ :50 + 2 kick @ 1:05

21-30 @ :45 free

31-40 @ :40 free w/fins

41-50 kick @ 1:10

100 easy

10-7-23 5000SCY solo swim

800 swim

2 x 300 pull build @ :10 rest

8 x 50 @ :05 rest odds: rotating IM by 25, evens kick IM order

Main:

9 x 200 @ 2:50 descend by 3s (optional pull)

9 x 100 alt @ 1:30, 1:25,1:20

100 easy swim

400 kick w/fins

10-9-23 4400SCY

500 swim

200 kick w/fins

400 pull

200 kick

2x:

100 IM

75fr

50ba

25br

@ :05 rest

Main:

5 x 100 IM @ 1:40

4 x 200 descend @ 2:50

8 x 50 kick w/fins 2fast/2 easy @ :50

2 x 300 strong @ 4:00

12 x 25 w/fins alt 4 kick/4 back