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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

  • 9-23-24 4500SCY

    400 swim

    200 kick

    400 pull

    200 kick

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

    4 x 50 build @ :45

    4 x 25 back kick @ :40

    Main:

    400 swim @ 5:35

    300 pull @ 4:00

    200 swim @ 2:50

    100 kick @ 2:10

    100 IM @ 1:40

    200 IM @ 3:20

    300 pull @ 4:00

    400 swim 

    8 x 50 kick w/fins @ :50

    300 easy

  • 9-24-24 4000LCM

    800 swim

    200 kick

    6 x 50 odds d/s, evens scull/swim

    4 x 50 descend @ :50

    Main:

    16 x 50 @ :55 every 4th fast IM order

    100 @ 1:30

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

    100 @ 1:35

    8 x 50 @ :60 every other fast IM order

    100 @ 1:40

    4 x 50 IM order fast @ 1:00

    100 fast free

    100 easy

  • 9-25-24 4800SCY

    500 swim

    200 kick

    400 pull

    200 kick

    Main:

    400 @ 5:30 pull

    4 x 100 strong @ 1:20

    400 @ 5:30 swim

    3 x 100 strong @ 1:20

    400 @ 5:30 pull

    2 x 100 strong @ 1:20

    400 @ 5:30 swim

    1 x 100 strong

    Post set:

    8 x 50 @ :50 6 fast strokes off each wall

    4 x 100 kick w/fins @ 1:40

    100 easy

  • 9-26-24 4300LCM

    500 swim

    300 pull

    200 kick

    6 x 50 descend by 3s @ :55

    Main:

    500 (300 mod/200 strong) @ 7:45

    500 (200 mod/300strong) @ 7:40

    500 (100 mod/400 strong) @ 7:35

    500 all strong @ 7:30

    100 easy

    5 x 100 pull @ 1:30

    300 kick w/fins

    100 easy

  • 9-28-24 4600SCY

    800 swim

    300 pull

    200 kick

    4 x 50 k/s @ :55

    4 x 50 d/s @ :50

    4 x 50 build @ :45

     

    Main:

    4 x 50 hold best possible average @ :55

    4 x 50 strong @ :50

    4 x 50 moderate @ :45

    4 x 50 just make 'em @ :40

    4 x 50 moderate @ :45

    4 x 50 strong @ :50

    4 x 50 hold best possible average @ :55

    12 x 25 sprint @ :30

     

    6 x 50 kick w/fins @ :50

     

    400 easy pull

  • 9-28-24 5000SCY

    800 choice

    3 x 200 pull @ 2:50

    4 x 50 k/s IM order

     

    Main:

    2 x 100 @ 1:40 (#1build, #2 strong)

    1 x 100 easy @ 1:40 

    2 x 100 @ 1:35 (#1 build, #2 strong)

    1 x 100 easy @ 1:40 

    2 x 100 @ 1:30 (#1 build, #2 strong)

    1 x 100 easy @ 1:40 

    2 x 100 @ 1:25 (#1 build, #2 strong)

    1 x 100 easy @ 1:40 

    2 x 100 strong @ 1:20

    1 x 100  easy @ 1:40

    2 x 100 just make ‘em @ 1:15

    1 x 100 easy @ 1:40

     

    Post Set:

    3 x 200 pull descend @ 2:40

    8 x 50 kick w/fins @ :50

    4 x 150 ascend to easy @ 2:05

  • 9-30-24 4300SCY

    400 swim

    300 pull

    200 25fast/75 easy

    200 kick

    2 x 200 smooth IM w/fins @ 3:20

    Main:

    2x:

    4 x 25 odds sprint, evens easy

    3 x 50 #1 fast @ :40 #2 easy @ 1:00, #3 sprint @ :50

    2 x 75 #1 fast @ 1:10, #2 easy @ 1:20

    1 x 100 sprint + 50 easy

    reset to next bottom/top

    3 x 200 #1 pull @ 2:50, #2 kick @ 4:10, #3 swim @ 2:50

    repeat sprint set, last round kick w/fins

  • 10-1-24 4500LCM

    500 choice

     

    5(3 x 200 + 4 x 50) as follows: 

    3 x 200 pull @ 3:00

    :10 equipment change

    4 x 50 kick w/fins @ :55

    :10 equipment change

    3 x 200 swim @ 3:00

    :10 equipment change

    4 x 50 kick w/fins @ :55

    :10 equipment change

    3 x 200 IM @ 3:30

    :10 equipment change

    4 x 50 kick w/fins @ :55

    3 x 200 swim w/fins @ 2:50

    4 x 50 kick w/fins @ :55

    :10 equipment change

    3 x 200 pull @ 3:00

    :10 equipment change

    4 x 50 kick w/fins @ :55  

  • 10-2-24 4600SCY

    500 swim

    300 pull

    200 kick

    4 x 50 s/k @ :55

    4 x 75 fr/ba/fr @ 1:15

    4 x 25 fast @ :30

     

    Main:

    3x:

    2 x 50 moderate rd 1-2 free @ :45  rd 3 kick @ 1:10

    4 x 100 descend rd 1-2 free @ 1:25 rd 3 IM w/fins @ 1:35

    2 x 200 fast rd 1-2 free @ 2:50, rd 3 IM @ 3:20

     

    300 easy

  • 10-3-24 4000LCM

    800 swim

    200 kick

    3 x 200 pull @ 3:00

    Main:

    16 x 50 odds fly-ba, evens br-fr @ 1:00

    2 x 100 easy free @ 1:40

    12 x 50 odds free, evens IM order (no free) @ 1:00

    3 x 100 easy free @ 1:40

    8 x 50 kick w/fins @ 1:00

    100 easy