Kristi's workouts

10-25-23 4500SCY Solo swim

500 swim

400 pull

300 kick

200 IM

100 alt 25ba/25br

Main:

600 @ 8:20 neg split

600 @ 9:20 200IM,100 back, 200fr, 100 br

400 @ 5:30 neg split

400 @ :10 rest kick w/fins 200 w/board, 200 on back alt 50 flutter/50dolphin

200 @ 2:50 strong

200 @ 2:50 easy pull

2 x 100 IM @ 1:40

4 x 50 kick @ 1:05

100 easy

10-26-23 4100LCM (4500 as written)

500 swim

300 pull

200 kick

100 IM

Main:

2 x 300 100fr/100IM/100fr @ 5:00

4 x 150 @ 2:40 w/fins IM order alt 25k/25d/25s

6 x 100 pull @ 1:30 steady pace (I missed a 100 for a potty break)

8 x 50 @ 1:00 rotating IM

100 easy free, reset to next top or bottom

4 x 50 free @ :50

3 x 100 IM @ 2:00

2 x 150 w/fins IM no free @ 2:40

1 x 300 free strong (I didn’t have time for this)

10-27-23 5000SCY

800 swim

200 kick

Main:

8 x 100

3 @ 1:30

2 @ 1:25

3 @  1:30

400 pull neg split @ 5:20

7 x 100

2 @ 1:30

3 @ 1:20

2 @ 1:30

400 pull neg split @ 5:20

6 x 100

3 @ 1:30

2 @ 1:15

1 @ 1:30

400 pull reverse split

8 x 50 kick w/fin @ :50

300 easy

10-28-23 5000SCY

800 swim

400 pull

2 x 200 kick #1 w/fins, #2 w/o fins alt 25flutter/25 dolphin

Main:

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

2 x 400 @ :10 rest #1 free, #2 IM w/fins

10 x 50 w/fins back @ :50

2 x 400 pull @ 5:10

10 x 50 breast @ 1:00

300 cool down

10-31-23 4500 SCY

800 swim

200 kick

Main:

4 x 100 @ 1:20

400 fast @ 5:35

3 x 100 @ 1:20

300 fast @ 4:15

2 x 100 @ 1:20

200 fast @ 2:55

100 @ 1:20

100 fast @ 1:35

4 x 200 pull @ 2:40

6 x 100 kick w/fins @ 1:40 3 flutter, 3 dolphin

100 easy

11-1-23 4800SCY

600 swim

300 pull

200 kick

Main:

4x:

300 rd 1 pull @ 4:10,

rd 2 every 4th length IM order @ 4:20,

rd 3 middle 100 back @ 4:20,

rd 4 neg split :05 rest

2 x 150 rd 1 middle 50 fast @ 2:10,

rd 2 middle 50 kick @ 2:30,

rd 3 IM no free @ 2:30,

rd 4 #1 easy, #2 all out @ 2:10

50 easy

Repeat main set but with 150s and 75s.  Same pattern.

11-2-23 4300SCY

400 swim

200 kick

400 pull

2x:

4 x 25 fly @ :30

2 x 50 dolphin kick @ :05 rest

4 x 25 back @ :30

2 x 50 dolphin kick @ :05 rest

Main:

2x:

300 smooth @ 4:15

250 pull, last 50 strong @ 3:30

150 @ 2:20 fl-fr-ba-fr-br-fr

100 strong @ 1:30

Cool down:

6 x 100 2 kick @ 2:05, 2 pull @ 1:25, 2 IM @ 1:40

300 pull

11-6-23 4600SCY

500 swim

200 kick

300 pull

8 x 25 kick  @ :35

4 x 50 fly/fr @ :50

4 x 50 25 zombie kick/25 swim w/fins @ :50

Main:

400 free build @ 5:30

400 25 stroke IM/25 fr @ 6:00

400 50 stroke IM order/50fr @ 6:00

400 free build @ 5:30

8 x 100 alt 2 IM @ 1:40 2 fr @ 1:25

4 x 50 kick @ 1:05

400 easy pull

11-7-23 4500LCM

500 swim

300 pull

200 kick

Main (3500):

800 build by 200s @ 12:15

7 x 100 @ 1:35

6 x 150 pull @ 2:15

5 x 100 @ 1:30

:20 break

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

3 x 100 swim w/fins @ 1:25

2 x 50 fly @ 1:00

11-8-23 4300SCY

500 swim

300 pull

200 kick

8 x 25 scull kick w/ flutter kick @ :30

Main:

1 x 300 pull @ 4:00

2 x 150 build @ 2:05

4 x 75 kick @ 1:40

6 x 50 build @ :45

4 x 75 kick @ 1:40

2 x 150 strong @ 2:05

1 x 300 pull

Post set:

8 x 25 alt fly/ba @ :30

8 x 25 overkick @ :30

2 x 200 build to fast @ 3:00

200 easy