Kristi's workouts

5-17-24 4000SCY

500 swim

300 pull

200 kick

4 x 50 @ :55 scull/swim

4 x 50 @ :50 overkick/swim

8 x 25 odds build, evens fast @ :30

Main:

16 x 50 @ :45 every 4th fast

4 x 25 odds easy, evens fast @ :30

12 x 50 IM order @ :55 every 3rd fast

4 x 25 odds easy, evens fast

8 x 50 1-4 IM order, 5-8 reverse IM order @ :55 every other fast

4 x 25 odds easy, evens fast @:30

4 x 50 all fast IM order @ 1:00

100 easy

5-18-24 5000SCY

800 swim

200 kick

200 scull/kick/drill/swim by 50

4 x 50 @ :50 rest 25 breathe 5, 25breathe 7

4 x 50 @ :50 odds stroke, evens free

4 x 50 kick @ 1:00 25 fast/25easy

Main:

4 x 100 IM @ 1:40

4 x 100 easy @ 1:25

3 x 100 @ 1:40 (fl/ba, ba/br, br/fr)

3 x 100 easy @ 1:25

2 x 100 @ 1:40 (1 fly, 1 ba)

2 x 100 easy @ 1:25

1 x 100 breast @ 1:45

1 x 100 easy @ 1:25

1 x 100 IM @ 1:40

2 x 100 easy fr @ 1:25

3 x 100 IM @ 1:40

4 x 100 easy fr

200 easy                      

5-20-24 4500SCY

600 swim

400 pull

200 kick

Main:

3 x 500 #1 @ 6:40 pull, #2 @ 6:35 pull, #3 @ 6:45 swim

2x:

4 x 75 easy/mod/fast by 25 @ 1:05

4 x 50 easy/fast by 25 @ :45

4 x 25 all fast @ :30

rd 2 stroke or IM, 75s @ 1:30, 50s @ :55

8 x 75 kick w/fins alt 2 flutter/2 dolphin @ 1:15

5-21-24 3900LCM

500 swim

300 pull

200 kick

6 x 50 build @ :55

Main:

1 x 100 pull @ 1:35

10 x 50 kick w/fins 1-9 @ :55 #10 @ 1:05

1 x 200 @ 3:10

8 x 50 no free @ 1:10

1 x 300 pull @ 4:30

6 x 50 kick w/fins 1-5 @ :55 #6 @ 1:05

1 x 400 @ 6:10

4 x 50 no free @ 1:10

200 easy                   

5-22-24 4300SCY

600 free

200 IM drill

200 kick

Main (2100):

8 x 50 swim golf @ :50

12 x 25 choice @ :30 odds no free, evens free

8 x 50 choice @ 1:00 #1 12.5 hard/12.5 easy, #2easy/hard #3 hard through and off the turn, #4 all hard, repeat

12 x 25 @ :30 w/fins free, back, or fly 15m underwater dolphin kick

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

12 x 25 w/ paddles, buoy at the ankles @ :30

Post set:

50-100-150-200-200-150-100-50

Pull on 1:20 base

5-23-24 4100LCM

800 swim

300 kick

2x:

200 back @ 3:45

2 x 100 kick @ 2:30

4 x 50 drill @ 1:00

4x:

50 IMO by round @ 1:00

100 fl/ba, ba/br, br/fe, fr/fl (by round) @ 2:00

Pull set:

300 @ 4:20

2 x 150 @ 2:10

5-24-24 4500SCY

800 swim

400 pull

200 kick

Main:

3 x 500 descend @ 7:00

100 easy kick @ :30 rest

4 x 150 pull descend @ 2:00

100 easy kick @ :30 rest

3 x 200 IM descend @ 3:20

100 easy kick

100 easy swim

5-28-24 4800LCM

500 swim

200 kick

4 x 50 @ :50 odds easy, evens fast

Main:

550 easy @ 8:40

5 x 150 hold strong pace @ 2:20

450 easy @ 7:10

4 x 150 hold stronger pace @ 2:20

300 easy @ 4:50

3 x 150 hold even stronger pace @ 2:20

200 easy pull @ 3:00

2 x 150 hold yet a stronger pace pull @ 2:20

100 easy pull

200 easy kick w/fins

5-29-24 4500SCY

500 swim

400 pull

300 kick

200 IM

100 25scull/25d/25scull/25swim

Main:

4x (1 rd ea stroke):

2 x 200 IM @ 3:20

1 x 100 stroke @ 1:40

4 x 25 stroke kick @ :40

3 x 200 easy pull @ 2:45

5-30-24 4800LCM

600 swim

400 pull

200 kick

Main:

3 x 500 @ 7:40 descend

3 x 400 IM @ :10 rest #1 d/s by 50, #2 k/s by 50, #3 swim w/fins

3 x 300 pull @ 4:30