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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

  • July 12, 2021 5000SCY

    800 swim

    200 kick

    4 x 50 25 stroke/25fr

    3 x 100 descend @ 1:30

     

    Main:

    8 x 50 kick @ 1:05 (no fins)

    4 x 100 moderate @ 1:30

    8 x 50 choice, no free @ :55

    4 x 100 descend @ 1:30

    8 x 50 pull @ :45 descend by 4s

    4 x 100 strong free @ 1:30

    8 x 50 IM order strong @ :55

    4 x 100 pull @ 1:20

     

    300 easy

  • July 14, 2021 4600SCY

    800 swim

    200 kick

    4 x 50 scull/swim

    3 x 100 descend @ 1:30

     

    Main:

    6 x 300

    #1 & #4 free @ 4:10

    #2 & #5 200 IM/100fr @ 4:40

    #3 & #6 100ba/100fr/100ba @ 4:40

     

    12 x 50 kick 6 w/ fins @ :50, 6 w/o fins @ 1:00

     

    3 x 200 moderate pull @ 2:40

     

    100 easy

  • July 15, 2021 5000SCY

    800 swim

    200 kick

    4 x 50 25 stroke/25fr

    3 x 100 descend @ 1:30

     

    Main:

    8 x 50 kick @ 1:05 (no fins)

    4 x 100 moderate @ 1:30

    4 x 50 kick @ 1:00 (no fins)

    4 x 100 descend @ 1:30

    8 x 50 pull @ :45 descend by 4s

    4 x 100 strong free @ 1:30

    8 x 50 IM order strong @ :55

    4 x 100 kick @ 2:05 (no fins)

     

    500 easy

  • July 16, 2021 5000SCY

    300 swim

    200 pull

    100 kick

    12 x 50 odds focus on kick, evens build @ :50

     

    Main:

    4 x 250 @ 3:35

    5 x 200 @ 2:45

    6 x 150 @ 2:00

     

    8 x 75 @ 1:15 rotating IM by 25s

     

    300 cool down

  • July 17, 2021  4000SCY

    400 swim

    300 pull

    200 kick

    100 scull

     

    Main:

    500 @ 6:40 neg split

    4 x 100 descend @ 1:30

    500 @ 6:40 neg split

    3 x 100 descend @ 1:30

    500 @ 6 :40 neg split

    2 x 100 descend @ 1:30

     

    4 x 100 @ 1:40 w/fins 50k/50s

     

    200 easy swim

  • July 19, 2021 5000SCY

    500 swim

    300 pull

    200 kick

    15 x 50 rotating send off 1:00/:50/:45 x 5

    50 easy

    Main:

    100 fly-75 ba-50br-25fr

    25fl-100ba-75br-50fr

    50fl-25ba-100br-75fr

    75fl-50ba-25br-100fr

    all on 4:15

    12 x 25 kick @ :30

    100fr-75br-50ba-25fl

    75fr-50br-25ba-100fl

    50fr-25br-100ba-75fl

    25fr-100br-75ba-50fl

    all on 4:00

    12 x 25 @ :30 2 fast, 1 easy

    5 x 100 pull @ 1:20

    100 easy

  • July 21, 2021 5500SCY

    500 swim

    4 x 75 @ 1:10 build

     

    Main:

    1 x 800 @ 10:50

    1 x 900 @ 12:10

    1 x 1000 @ 13:30

    3x:

    1 x 300 pull w/  paddles @ 4:00

    1 x 200 pull no paddles @ 2:50

     

    2x w/ fins:

    100 kick @ 1:30

    50 kick @ :45

     

    200 cool down

  • July 27, 2021  5000SCY

    This was a tough one, especially as I had no swim buddies this morning.  The good news is that after getting through the 100s fly, the rest of the 400IMs didn't feel that hard.  I was not able to maintain descend on the 100s fly (more like ascend lol), but I did them all full stroke with no cheating.

    300 swim

    100 kick

    4 x 50 IMO d/s

    8 x 25 choice descend by 4s @ :30

     

    Main:

    4 x 100 fly @ 1:40

    1 x 400 IM @ 6:20

    1 x 200 easy @ 3:00

    4 x 100 back @ 1:40

    1 x 400 IM @ 6:20

    1 x 200 easy @ 3:00

    4 x 100 breast @ 1:50

    1 x 400 IM @ 6:20

    1 x 200 easy @ 3:00

    4 x 100 free @ 1:30

    1 x 400 IM @ 6:20

    1 x 200 easy @ 3:00

    Descend each set of 4 x 100

    Descend the 4 400IM's

     

    200 easy kick

  • July 28, 2021 5000SCY

    500 free

    300 75fr/25ba

    12 x 50 4 fl-ba @ :55, 4 fr build @ :50, 4 kick @ 1:00

    Main:

    2 x 200 IM @ 3:20

    2 x 200 fr @ 2:35

    2 x 300 IM @ 5:00

    2 x 300 pull @ 3:55

    2 x 400 IM (#1 kick @ :15 rest, #2 swim @ 7:00)

    2 x 400 @ 5:20

  • July 29, 2021  5000SCY  Recovery-ish workout

    300 swim

    200 kick

    4 x 25 drill

     

    Main:

    1 x 500 pull @ 6:30

    5 x 100 descend @ 1:20

    1 x 400 swim @ 5:40

    4 x 100 descend @ 1:25

    1 x 300 IM @ 5:00

    3 x 100 descend @ 1:30

    1 x 200 @ 3:10 (fl-fr-br-fr by 50)

    2 x 100 descend @ 1:35

    1 x 100 IM @ 1:45

    1 x 100 fast @ 1:35

    1 x 100 easy

     

    12 x 25 @ :30 4 ea. stroke (no free)

     

    400 social kick w/fins

     

    8 x 75 easy @ 1:10 50 fr-25 IM order