Kristi's workouts

4-10-24 4700SCY

500 swim

300 pull 

Main 3350:

2 x 400 @ 5:35 1 pull, 1 swim

3 x 200 descend @ 2:50

2 x 300 @ 4:10 1 pull, 1 swim

3 x 150 descend @ 2:10

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

3 x 100 descend @ 1:25

2 x 100 @ 1:20 1 pull, 1 swim

3 x 50 descend @ :45

5 x 100 kick w/ fins @ 1:30

50 easy

4-11-24 4200LCM

600 swim

200 pull

200 kick

2 x 150 back 50d/50s/50k

4 x 50 w/fins 25 zombie kick/25 choice swim

Main:

4 x 500 

#1 @ 9:15 75 back/25fr

#2 @ 8:30 50 ba/50fr

#3 @ 8:00 25ba/75fr

#4 @ 7:30 fr

200 easy pull

3 x 100 kick w/fins @ 1:45

200 cool down

4-12-24 4200SCY

500 swim

300 pull

200 pull

200 scull/drill/kick/swim by 50s

4 x 50 25 no-free/25 free

4 x 50 descend #2 & #3 no free

Main:

8 x 100 IM rotate 25 kick @ 1:50

8 x 100 floating 25 IM order/75 fr @ 1:30

100 easy

2 x 100 IM @ 1:45

200 IM fast

4 x 100 pull @ 1:20

4-15-24 2600SCY

600 swim

300 pull

200 kick

2 x 150 @ :10 rest 25k/50s/50k/25s

Main:

12 x 200

1-3 pull @ 2:40

4-6 swim @ 2:45

7-9 swim, build each 50 @ 2:50

10-12 IM @ 3:20 second 25 of each stroke fast

6 x 50 kick 25 easy/25 hard @ 1:10

8 x 75 2 each stroke IM order @ 1:20 (except for free @ 1:05)

4-16-24 4400LCM

400 swim

200 pull

200 kick

200 swim

2 x:

4 x 50 @ :55, rd 1 breathe 3-5-7-5 by 50, rd 2 descend

Main:

500 swim @ 7:40

5 x 100 descend @ 1:45

400 pull @ 6:10

4 x 100 descend @ 1:40

300 IM @ 5:45

3 x 100 descend @ 1:35

200 choice @ 3:10

2 x 100 descend @ 1:30

100 IM @ 2:00

100 easy

4-17-24 4750SCY

800 swim

200 kick

3 x 100 descend @ 1:30

4 x 50 speed builders @ :45

Main:
200

2 x 75 descend

200 

4 x 75 descend

200

6 x 75 descend by 3s

200

8 x 75 descend by 3s

200

10 x 75 descend by 4s, last 2 fast

200

all 200s moderate free @ 2:50

all 75s @ 1:05

4-18-24 4000LCM

800 swim

4 x 50 IM order @ 1:00

8 x 50 1-4 kick w/fins, 5-8 kick w/o fins

Main:
300 pull @ 4:30

300 pull @ 4:45 break for :10 at the 150

300 pull @ 5:00 break for :10 at the 100s

6 x 50 strong, steady pace @ :50

100 easy @ 2:00

300 strong swim @ 4:30

100 easy

12 x 50 @ 1:00 every 3rd fast fly

1 x 200 pull reverse build

100 easy swim

4-19-24 4500SCY

500 swim

300 pull

200 kick

4 x 50 odds:  :20 vertical kick + 25 overkick/25 swim, evens:  swim Golf

4 x 50 @ :55 25 human stroke/25 swim

4 x 50 @ :50 descend

Main:

4 x 150 strong @ 2:00

200 @ 3:00

3 x 150 @ 2:05

200 @ 2:55

2 x 150 @ 2:10

200 @ 2:50

1 x 150 @ 2:15

200 @ 2:45

descend all 4 200s, maintain same strong pace on all 150s

4 x 100 kick w/fins @ 1:35

200 easy

4-22-24 4300SCY

500 swim

300 pull

200 kick

6 x 100 @ :05 rest

odds w/paddles 50 swim/50 kick on back

evens build swim

Main:

1 x 200 technique focus @ 2:50

1 x 100 moderate free @ 1:30

2 x 100 build @ 1:25

1 x 100 moderate free @ 1:30

8 x 25 @ :30 odds easy, evens fast

1 x 100 moderate free @ 1:30

4 x 50 turn focus @ :45

1 x 100 moderate free @ 1:30

1 x 200 IM @ 3:20

2 x 100 IM @ 1:40

8 x 25 2 ea stroke IM order @ :30

4 x 50 1 ea stroke IM order @ :50

4x:

kick w/fins

25 @ :30, 50 @ :45, 75 @ 1:05

100 easy

4-23-24 4800LCM

800 swim

200 kick

4 x 50 k/s @ 1:00

6 x 50 d/s @ :55

Main:

4x:

4 x 50 strong rd 1-2 @ :55, rd 3-4 @ :50

4 x 100 strong rd 1-2 @ 1:35 rd 3-4 @ 1:30

1 x 100 easy @ 1:40

6 x 50 kick w/fins @ 1:00 odds flutter, evens dolphin

200 easy pull