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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

  • 1-23-24 4500LCM

    400 swim

    200 kick

    3 x 100 descend @ 1:40

    Main:

    800 pull @ 12:00

    700 w/fins 3rd & 6th 100 kick @ 10:30

    600 100 fr/50 IM order @ 9:45

    500 w/ fins and paddles @ 7:15

    400 50IM order/50fr @ 6:45

    300 50ba/50fr @ 5:00

    200 50fly/50br @ 3:45

    100 50br/50fr

  • 1-24-24 4700SCY

    1000 swim

    200 kick

     

    Main:

    200 fast @ 2:40

    300 easy @ 4:10

    150 fast @ 2:00

    350 easy @ 4:55

    125 fast @ 1:45

    400 easy @ 5:30

    100 fast @ 1:20

    450 easy @ 6:10

    75 fast @ 1:00

    500 easy @ 6:50

    50 fast @ :40

     

    400 kick w/fins

     

    500 easy pull

  • 1-25-24 4300LCM

    500 swim

    300 pull

    200 kick

    6 x 50 @ 1:00 25stroke IM order/25 fr

    Main:
    3 x 100 IM @ 2:00

    1 x 200 @ 3:10

    3 x 100 IM @ 1:55

    2 x 200 @ 3:10

    3 x 100 IM @ 1:50

    3 x 200 @ 3:10

    3 x 100 kick w/fins @ 1:45

    4 x 200 pull @ 3:00 (I ran out of time to do the 4th 200)

  • 1-26-24 4700SCY solo

    500 swim

    300 pull

    200 kick

    4 x 50 zombie dolphin kick @ :55

    4 x 50 paddle grab drill @ :55

    4 x 50 build @ :45

    Main:

    2x:

    2 x 300 (#1 pull) @ 4:00

    2 x 150 @ 2:00

    1 x 100 strong @ 1:30

    4 x 100 pull @ 1:20

    4 x 100 kick w/fins @ 1:30

    300 easy

  • 1-27-24 4700SCY

    500 swim

    300 pull

    200 kick

     

    Main:

    4 x 250 1-2 w/fins 150 kick/100 IM swim @ :10 rest 3-4 free @ 3:30

    16 x 25 @ 2 stroke IM order/2 free stroke @ :30, free @ :25

    4 x 150 @ w/fins @ 2:10 rest 75 kick/75 swim

    12 x 25 @ :30 2 sprint/1 easy

    4 x 100 @ 1:20

    8 x 25 2 each stroke IM order @ :30

    4 x 50 pull @ :40

    4 x 25 sprint IM order @ :30

     

    500 easy

  • 1-29-24 4400SCY

    800 swim

    300 pull

    200 kick

    4 x 50 scull/swim

     

    Main:

    12 x 25 choice build @ :30

    300 pull @ 4:00

    12 x 25 choice 12.5 fast @ :30

    300 swim @ 4:00

    12 x 25 choice @ :30 2 fast/2 easy

    300 pull @ 4:00

    12 x 25 choice @ :30 1 fast/1easy/2fast/2easy/3 fast/3easy

    300 swim @ 4:00

     

    Kick set w/fins:

    5 x 100 @ 1:30 50flutter/50dolphin

  • 2-2-24 4800SCY

    600 swim

    200 kick

    4 x 50 k/s @ :55

    4 x 50 descend @ :45

     

    Main:

    3x:

    100 free @ 1:20

    200 IM @ 3:20

    300 pull @ 4:00

    300 swim @ 4:10

    200 IM @ 3:20

    100 free @ 1:20

  • 2-5-24 4500SCY

    800 swim

    200 kick

    4 x 50 scull/swim

     

    Main:

    4 x 125 @ 1:50 #1 last 25 fast, #2 last 50 fast, etc.

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

    4 x 125 50 stroke IM order/75 free @ 2:00

    4 x 75 descend @ 1:10

    4 x 125 @ 1:50 #1 100 fast,25 easy, #2 75 fast, 50 easy, etc.

    4 x 75 @ 1:20 rotating IM

    12 x 25 kick @ odds fast @ :30, evens easy @ :40

     

    4 x 150 pull @ 2:00

  • 2-6-24 4200LCM

    800 swim

    200 kick

    4 x 50 scull/swim

     

    Main:

    4 x 125 @ 1:50 #1 last 25 fast, #2 last 50 fast, etc.

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

    4 x 125 50 stroke IM order/75 free @ 2:00

    4 x 75 descend @ 1:10

    4 x 125 @ 1:50 #1 100 fast,25 easy, #2 75 fast, 50 easy, etc.

    4 x 75 @ 1:20 rotating IM

    12 x 25 kick @ odds fast @ :30, evens easy @ :40

     

    200 pull

  • 2-7-24 4700SCY

    500 swim

    300 pull

    200 kick

     

    Main:

    500 @ 7:00 last 200 stronger

    5 x 100 @ 1:25 75 smooth, 25 strong

    400 @ 5:25 last 150 stronger

    4 x 100 @ 1:25 50smooth/50strong

    300 pull @ 4:00 last 100 stronger

    3 x 100 @ 1:25 strong

    200 @ 2:50 last 50 stronger

    2 x 100 kick @ 2:10

     

    8 x 75 @ 1:20 rotating IM

     

    300 easy