Kristi's workouts

3-11-24 4500SCY

500 swim

400 IM drill

300 pull

200 kick

100 choice

Main:

3 x 200 swim @ 2:50

4 x 200 IM @ 3:20

reset

25 fly @ :30

50 fl-ba @ 1:00

75 fl-ba-br @ 1:15

100 IM @ 1:40

and back down, repeating the 100

reset

3 x 100 choice @ 1:30

1 x 100 strong free @ 1:20

6 x 50 choice @ :50

2 x 50 strong @ :45

300 easy

3-13-24 4600SCY

500s 300p 200k

Main:

4 x 200 @ 2:45

4 x 150 @ 2:05

4 x 100 @ 1:25

4 x 50 @ :45

 reset

4 x 100 @ 1:25 hold pace

8 x 50 2 each stroke @ :55

4 x 50 @ :45 hold pace

4 x 100 IM swim @ 1:40

2 x 100 kick w/fins @ 1:35

3-14-24 4200LCM

800 choice 

Main: 

450 50ba/50fr @ :30 rest 

6 x 50 25ba/25br @ 1:00 

350 25ba/25br/50fr @ :30 rest 

4 x 50 25fly/25fr @ 1:00 

200 easy 

reset 

500 pull @ 7:30 

6 x 100 descend by 3s @ 1:35 

200 easy 

reset 

8 x 50 choice @ 1:00 odds sprint, evens easy 

200 pull easy

3-15-24 4500SCY

500 swim

300 pull

200 kick

150 d/s by 25

150 scull/back by 25

Main:

2x:

2 x 200 rd 1 swim @ 2:45, rd 2 pull @ 2:40

2 x 150 rd 1 swim @ 2:05, rd 2 pull @ 2:00

3 x 100 rd 1 hold pace @ 1:25, rd 2 hold faster pace @ 1:30

10 x 50 kick w/fins @ :45

500 moderate pull

200 easy kick

3-19-24 5200SCY

800 swim

300 pull

200 kick

4 x 150 pull @ 2:00

6 x 50 dolphin kick w/fins @ :50

6 x 50 @ :55 2 ea. stroke (no free)

Main:

6 x 100 @ 1:35 last 25 strong

6 x 100 @ 1:30 last 50 strong

6 x 100 @ 1:25 last 75 strong

3 x 100 @ 1:20 all strong

4 x 150 @ 2:05, descend 1-3, #4 easy 

3-20-24 5000SCY

500 swim

300 pull

200 kick

4 x 100 @ 1:40 75 ba/25fr

Main:

600 @ 8:10 last 100 fast

200 IM @ 3:10

2 x 100 strong @ 1:30

400 @ 5:30 last 150 fast

200 IM @ 3:10

2 x 100 strong @ 1:25

200 @ 2:50 all strong

200 IM @ 3:10

2 x 100 strong @ 1:20

4 x 100 kick w/fins @ 1:40

800 easy pull

3-21-24 5100SCY

500 swim

500 pull

16 x 25 kick w/fins @ :25 alt 4 flutter/4 dolphin

100 choice

Main:

4 x 200 IM-ish @ 3:20

#1 IM, #2 replace ba w/ fly, #3 replace breast with fly, #4 replace free w/fly

5 x 100 @ 1:25, last 25 strong

10 x 50 w/fins odds fly, evens ba @ :50

5 x 100 @ 1:30 last 50 strong

12 x 25 kick 4 dolphin/4 flutter/4 whip @ :30 dolphin and flutter w/ fins

5 x 200 pull, ascending interval starting @ 2:30, increasing by :05 

3-22-24 5000SCY

500 swim

300 pull

200 kick

6 x 75 @ 1:15 rest 50s/25k

Main:

2x (rd1 swim, rd 2 pull):

100 @ 1:20

200 @ 2:50 (last 50 fast)

100 @ 1:25

200 @ 2:50 (last 100 fast)

100 @ 1:30

200 @ 2:50 (last 150 fast)

100 @ 1:35

200 @ 2:50 all fast

6 x 75 kick w/fins @ 1:10 odds flutter, evens dolphin

700 cool down

3-23-24 4300SCY

300 pull

200 kick

4 x 50 stroke/free

4 x 50 odds side-kick/swim, evens drill/swim

4 x 50 descend 

all 50s @ :10 rest

Main:

50fl @ 1:00

100fl-ba @ 1:40

150fl-ba-br @ 2:40

200 IM @3:30

3x:

50ba

100ba-br

150ba-br-fr

200ba-br-fr-fl

same intervals as above

6 x 50 social kick @ :10 rest

200 cool down

3-26-24 4300LCM

600 swim

200 pull

200 drill

2 x 150 drill/swim/kick by 50 @ 2:55

4 x 50 w/fins 25 zombie kick/25 free @ :55

Main:

5 x 500 @

#1 @7:40 all free, build to moderately strong

#2 75 ba/25 fr @ 9:20, last 100 strong

#3 50br/50fr @ 9:30, last 200 strong

#4 25 fly/75 fr @ 7:50 last 300 strong

#5 all free, last 400 strong

4 x 100 pull descend 1-3 @ 1:30, #4 easy