Kristi's workouts

1-8-24 4000 SCY

I didn't get much swimming in over xmas break between spending much of my vacation sick and the rest of it skiing, but I should be back into the groove from here on out.

500 swim

300 pull

200 kick

6 x 50 IM odds drill/fr evens scull/no free @ :10 rest

4 x 50 25 fast/25 easy @ :50

Main:

16 x 50 IM order @ 1:00 rotate fast 50 in each set of 4

100 @ 1:30 25fast/75easy

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

100 @ 1:40 50 fast/50 easy

8 x 50 IM order @ :55 #1, 3, 6, 8 fast

100 @ 1:50 75 fast/25 easy

4 x 50 IM order all fast @ 1:00

100 all fast

100 easy

1-9-24 4200SCY

500 swim

300 pull 

200 kick

Main:

400 pull @ 5:20

4 x 100 @ 1:30

400 pull @ 5:20

3 x 100 @ 1:25

400 pull @ 5:20

2 x 100 @ 1:20

400 pull @ 5:20

1 x 100 @ 1:15

8 x 50 kick w/fins @ :50

200 easy

1-10-24 4100SCY

500 swim

300 pull

150 kick

6 x 75 d-k-s by 25 IM order (no free)

Main:

4x:

200 IM moderate @ 3:20

200 free strong @ 2:40

200 free moderate @ 2:50

6 x 50 easy swim@ :50

6 x 50 easy kick w/fins @ :50

1-11-24 4400SCY

500 swim

300 pull

200 kick

200 IM drill

Main:

3x:

4 x 50 sprint rd 1 & 3 @ :50, rd 2 stroke @ 1:00

100 IM @ 1:40

100 choice sprint

100 easy

reset to top

10 x 50 kick w/fins @ :50 odds flutter, evens dolphin

100 easy free

100 sprint kick (no fins)

300 neg split @ 4:15

300 pull neg split @ 4:00

300 easy

1-12-24 4700SCY

800 swim

300 pull

200 kick

Main:

4 x 100 free @ 1:30

1 x 50 fly @ :55

3 x 100 free @ 1:30

2 x 50 1 fly, 1 ba @ :55

2 x 100 free @ 1:30

3 x 50 1 fly, 1 ba, 1 br @ :55

1 x 100 free @ 1:30

4 x 50 IM order @ :55

1 x 100 IM kick @ 2:20

4 x 50 free @ :45

2 x 100 IM @ 1:40

3 x 50 free @ :45

3 x 100 IM kick @ 2:20

2 x 50 free @ :45

4 x 100 IM @ 1:40

1 x 50 easy

400 easy kick w/fins

1-16-24 5000SCY

700 swim

300 pull

200 kick

Main:

5 x 100 @ 1:25

4 x 200 pull @ 2:40

3 x 300 @ 4:10

2 x 400 pull @ 5:15

1 x 500 kick w/ fins

300 cool down

1-17-24 4000SCY

800 swim

200 kick

10 x 50 @ :10 rest 2 back kick, 2 swim free, 2 swim back, 2 back kick, 2 swim free

Main:

4x:

4 x 75 @ 1:20 #1 fl-ba-br, #2 ba-br-fr, #3 br-fr-fl, #4 fr-fl-ba

4 x 50 stroke swim @ 1:00

4 x 50 stroke kick @ 1:10

:30 rest between rounds

One round each stroke, IM order; 50s swim on free round @ :45

(Yardage above doesn't match because I ran out of time to finish the 4th round.)

1-19-24 4250SCY

500 swim

300 pull

200 kick

4 x 50 @ :55 25 dog paddle/25 swim

4 x 50 @ :55 25 1 arm free/25 swim

8 x 25 @ :30 odds breast, evens free

Main:

5x:

1 x 50 25fl/25fr @ :50

1 x 75 25fl/50 fr @ 1:10

1 x 50 25br/25fr @ 1:00

1 x 75 25br/50fr @ 1:15

1 x 150 strong @ 2:50

1 x 50 easy @ 1:00

6 x 50 kick w/fins odds mini-crunch, evens streamline

100 easy

5-19-24 5000SCY

500 swim

300 pull

200 kick

6 x 50 @ :45 descend by 3s

Main:

2x:

400 @ 6:10every 4th length fly or back

300 @ 4:10 breathe every 5th every 4th length

200 @ 2:50 odds lengths sprint, evens easy

100 fast

:30 rest

Post set:

200 pull @ 2:40

4 x 100 kick w/fins @ 1:40

200 easy @ 3:00

100 pull @ 1:20

2 x 100 kick w/fins @ 1:40

100 easy

500 easy pull

1-22-24 4500SCY Solo swim

500 swim

200 IM d/s

300 pull

200 kick

Main:

800 broken as:

400 moderate @ 5:30

200 stronger @ 2:50

2 x 100 strongest @ 1:20

600 broken as:

300 moderate @ 4:10

100 stronger @ 1:25

2 x 100 strongest @ 1:20

400 broken as:

200 moderate @ 2:55

2 x 100 strong @ 1:20

300 broken as:

100 moderate @ 1:30

2 x 100 strong @ 1:20

Post set:

200 easy pull

6 x 50 kick w/fins @ :50

12 x 25 @:30 3 fly, 1 free

400 easy swim