Kristi's workouts

3-27-24 4500SCY

200swim 100 kick 200 swim 100 drill

8 x 50 build @ 1:00, vertical kick during rest interval

Main:

4 x 200 pull descend @ 2:45

6 x 150 @ 2:20 fl-fr-ba-fr-br-fr by 25

reset

8 x 100 w/fins @ 1:30 50k/50swim

8 x 50 kick w/fins FAST @ 1:00

reset

8 x 75 @ 1:10 middle 25 no free

3-28-24 4300LCM

3x (200fr+100IM)

Main (3400):

100 kick @ 2:20

200 swim @ 3:10

100 kick @ 2:20

200 swim @ 3:05

300 pull @ 4:30

100 kick @ 2:20

200 swim @ 3:00

300 pull @ 4:30

400 50IM order/50fr @ :10 rest

100 kick @ 2:20

200 swim @ 2:55

300 pull @ 4:30

400 50IM/50fr @ :10 rest

500 start at strong pace, ascend to cool down by last 200

3-29-24 4100SCY

500 swim

300 pull

200 kick

4 x 50 d/s #1superman kick #2 side kick #3 6 count #4 DPS

4 x 50 #1-2 stroke, #3-4 free @ :55

Main:

2x (rd 1 free, rd 2 IM):

2 x 100 @ 1:40 double streamline off all walls

200 strong @ 2:50

50 easy @ 1:30

reset

2x (rd 1 free @ 1:30, rd 2 IM @ 1:40):

4 x 100 easy/fast, fast/easy, all easy, all fast

reset

6 x 50 @ 1:00 start with 6 breaths, take off one breath for each 50 (I made it to 2)

reset

6 x 100 pull, descend by 3s @ 1:20

100 cool down

4-1-24 4700SCY

700 swim

300 pull

200 kick

Main:

400 swim @ 5:30

4 x 100 strong @ 1:35

400 swim @ 5:25

3 x 100 strong @ 1:30

400 pull @ 5:20

2 x 100 strong @ 1:25

400 pull @ 5:15

1 x 100 strong @ 1:20

8 x 50 kick w/ fins @ :50

6 x 75 descend by 3 @ 1:05

50 easy

4-2-24 3700LCM

700 swim

100 kick

4 x 50 IM order kick @ :10 rest

4 x 50 25IM order/25 fr @ :10 rest

4 x 50 descend @ :55

Main:

3x:

2 x 50 fly @ :55

100 back @ 1:50

2 x 50 fly @ :55

100 breast @ 2:00

2 x 50 fly @ :55

100 free @ 1:40

6 x 50 kick w/fins @ :55

4-3-24 4400SCY

400 swim

300 pull

200 drill 

100 kick

8 x 75 @ 1:10 50fr/25stroke IM order

Main:

3x (rd 1 swim, rd 2 pull, rd 3 w/fins):

4 x 25 sprint @ :30

4 x 50 sprint @ :50

4 x 100 alt 10 strokes sprint/10 strokes easy @ 1:30

200 aerobic

leave on next top or bottom

100 cool down

4-4-24 4500SCY

800 swim

200 kick

6 x 50 scull/swim @ :55

2 x 150 middle 50 ba @ 2:15

Main:

4x:

300 @ 4:30 every 3rd length back, descend by round

4 x 50 @ :50 25ba/25fr, descend

Kick set (w/fins):

2x:

200 strong @ 3:00

100 moderate @ 1:40

300 easy pull

4-5-24 4650SCY

800 swim

200 kick

4 x 50 kick w/fins 25 zombie, 25 streamline @ :50

4 x 75 25 drill/50 build @ 1:10

4 x 25 build @ :25

Main:

5x:

75 @ 1:15

100 @ 1:15

125 @ 1:55

150 @ 1:55

50 @ :50

(100 and 150 are strong, other swims are active recovery)

500 kick w/fins, neg. split

50 easy

4-8-24 4600SCY

800 swim

200 kick

4 x 50 scull/swim @ :55

4 x 50 breathe 3-5-7-9 @ :45

4 x 50 IM order @ :55

Main:

2*x:

4 x 100 descend @ 1:25

4 x 50 kick @ 1:05

3 x 100 descend @ 1:25

3 x 50 kick @ 1:05

2 x 100 descend @ 1:25

2 x 50 kick @ 1:05

1 x 100 strong @ 1:25

1 x 50 kick @ 1:05

*on round 2 replace the kick with fly @ :55

4-9-24 4200LCM

500 swim

300 pull

200 kick

4 x 50 scull/swim

4 x 50 hypoxic (breathe every 3-5-7-9 by 50)

4 x 50 sprint-easy-sprint by thirds

Main:

200 @ 3:10 1st 50 strong

50 easy @ 1:00

200 @ 3:10 1st 100 strong

50 easy @ 1:00

200 @ 3:10 first 150 strong

50 easy @ 1:00

200 @ 3:10 all strong

50 easy @ 1:00

400 @ 6:10 strong pace, get average 100 pace

2 x 200 @ 3:10 faster pace than the 400

4 x 100 @ 1:40 descend starting at pace from the 200s

2 x 200 pull @ 3:00 ascend