Kristi's workouts

11-9-23 5000LCM

500

400 pull

300 50fr/50ba

200 kick

100 choice

Pre-set:

8 x 100 @ 1:35 moderate, even pace

3 x 200 (50 easy,25 build,25 kick) @ 3:30

Main:

6 x 100 @ 1:30 pull moderately strong

4 x 100 @ 1:35 50easy/50build

2 x 100 @ 1:40 easy     

1 x 100 @ 1:35 50 easy/50 build

3 x 100 @ 1:50 IM

5 x 100 @ 1:30 strong

11-10-23 4700SCY

800 choice

200 pull

200 kick

Main:

3x:

Round 1:

25 easy @ :30

50 moderate @ :50

75 moderately strong @ 1:05

100 fast @ 1:30

200 fastest @ 3:00

300 easy @ 4:15

Round 2: do 2 of each distance

Round 3: 25,75,100,200 choice stroke @ :30, 1:15, 1:40, 3:10

3 x 100 kick w/fins @ 1:40

200 easy

11-11-23 5000SCY

500 swim
200 kick
300 pull breathing 3/5/7 by 100
(1000)

Main Set
500 @ 6:25
500 @ 6:40
5 x 100 IM @ 1:45
300 @ 3:50
300 @ 4:00
3 x 100 IM or stroke @ 1:45
100 @ 1:15
100 @ 1:20
100 IM or stroke @ 1:45
(2700)

Set 2
4 x 75 catch up drill @ 1:05 -- work on rotation, DPS. 
4 x 75 kick w/fins @ 1:10
4 x 75 pull @ 1:00

4 x 75 middle 25 stroke @ 1:10
(1200)

Warm Down
100

11-14-23 4300LCM

200 SKPS

6 x 100 build @ 1:35

Main:

4 x 100 pull descend @ 1:30

2 x 200 IM @ 3:40

1 x 400 neg split @ 6:10

2 x 200 pull @ 3:00

4 x 100 swim descend @ 1:35

Post set:

4 x 50 kick @ 1:15

3 x 100 IM @ 1:50

300 easy

11-15-23 5400SCY Solo swim

500 swim

200 kick

Main:

2 x 500 pull @ 6:40

5 x 100 descend @ 1:25

2 x 400 swim @ 5:30

4 x 100 descend @ 1:25

2 x 300 IM @ 4:45

3 x 100 descend @ 1:25

2 x 200 kick w/fins @ 3:10

2 x 100 descend @ 1:25

2 x 100 IM @ 1:40

1 x 100 fast

200 cool down

11-16-23 4300 SCY

600 swim

300 pull

200 kick

2x:

4 x 50 @ :50

4 x 50 k/s @ :55

Main:

4 x 100 IM @ 1:40

2 x 50 easy @ :50

3 x 100 IM @ 1:40 stronger

2 x 50 easy @ :50

3 x 200 IM @ 3:20

2 x 50 easy

2 x 200 IM @ 3:20 stronger

2 x 50 easy

100 easy swim

200 easy kick w.fins

11-17-23 4900SCY Solo swim

500 swim

300 pull

200 kick

4 x 25 scull

4 x 50 build @ :50

4 x 75 descend @ 1:10

Main:

4 x 200 descend @ 2:40

4 x 25 sprint @ :30

4 x 150 descend @ 1:05

8 x 25 sprint @ :30

4 x 100 descend @ 1:20

4 x 25 sprint @ :30

6 x 50 kick w/fins 25ez/25fast @ :50

800 easy pull

11-27-23 4700SCY

500 swim

300 pull

200 kick

4 x 50 pull @ :50

8 x 25 kick @ :35

3 x 100 build @ 1:30

Main:

3 x 400 pull or swim @ 5:20

3 x 300 #1 swim, #2 pull, #3 50fr/50ba @ 4:20

3 x 200 IM @ 3:15

6 x 50 kick w/fins @ :50

11-28-23 4400LCM

500 swim

300 pull

200 kick

8 x 50 25d/25s @ :55

Main:

3 x 1000 (broken)

#1 25 easy-25 hard, 50easy-50 hard, 75 easy-75 hard, 100easy-100 hard and back down, then, regroup

#2 2 x 500 #1 @ 7:40, #2 @ 7:30

#3 5 x 200 #1-3 @ 3:10, #4-5 @ 3:00

11-29-23 4300SCY

500 swim

300 pull

200 kick

4 x 50 zombie kick w/fins @ :60

8 x 25 kick (no fins) @ :35 odds hard, evens easy

4 x 50 swim w/ overkick @ :50

25s-50k-75IM (no fr)-100pull-125s-150choice no free-125s-100pull-75IM-50k-25s @ :05 rest

100IM @ 1:40

150 free @ 2:00

200 IM @ 3:20

250 free @ 3:20

250 pull @ 3:20

200 IM @ 3:20

150 kick @ 3:20

100 IM @ 1:40

400 easy (4100)