Kristi's workouts

11-13-24 4300SCY

600 swim

300 pull

200 kick

2x:

4 x 50 @ :50

4 x 50 k/s @ :55

Main:

4 x 100 IM @ 1:40

2 x 50 easy @ :50

3 x 100 IM @ 1:40 stronger

2 x 50 easy @ :50

3 x 200 IM @ 3:20

2 x 50 easy

2 x 200 IM @ 3:20 stronger

2 x 50 easy

100 easy swim

200 easy kick w/fins

11-14-24 4100LCM

500 swim

300 pull

200 kick

4 x 50 scull @ 1:00

4 x 50 build @ :55

4 x 50 descend @ :55

Main:

4 x 200 descend @ 3 :00

2 x 50 sprint choice @ 1:00

4 x 150 descend @ 2:20

4 x 50 sprint choice @ 1:00

4 x 100 descend @ 1:35

6 x 50 sprint @ 1:00

100 easy

11-15-24 4200SCY

500 swim

300 pull

200 kick

6 x 50 stroke/fr @ :50

6 x 50 k/s @ :55

Main:

26 x 25 @ :30 odds stroke, evens free

2x:

200 alt 50 stroke/50 fr @ 3:00

4 x 50 free @ :40

8 x 25 choice, no free @ :30

Post set:

300 easy pull

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

11-16-24 5000SCY

500 swim

300 pull

200 kick

8 x 50 @ :50 k/s

Main:

500 pull @ 6:40

4 x 200 @ :10 rest build into kick by 50s

400 pull @ 5:20

3 x 200 swim @ 2:50

300 pull @ 4:00

2 x 200 IM @ 3:20

200 pull @ 2:40

1 x 200 strong

4 x 50 kick w/fins

11-18-24 4800SCY

Warm up:
500 swim

300 pull

200 kick

Set One:
Swim or pull, your choice—just make the interval
600 @ 8:10
2 x 300 @ 4:00
3 x 200  @ 2:50
3 x 100 @ 1:20
Extra minute rest
3 x 100 @ 1:15
Set Two:
4 x 75 @ 1:20
Stroke/free/stroke by 25, IM order
4 x 150 w/fins Kick/stroke/kick by 50 @ 2:20

Warm down                                      
500 easy                       

11-19-24 4500SCY

Warm Up
500 your choice

Set 1
4 x 200 choice stroke 50 K/ 50 D/ 100 S @ 3:15
4 x 100 kick w/fins @ 1:35
6 x 50 choice swim @ :50
(1500)

Set 2
4 x 300 swim @ 4:15
#1 easy, #2 build, #3 negative split, #4 fast
(1200)

Set 3
3x through:
4 x 75 @ 1:10 descend to fast
(900)

Warm Down
400 easy kick w/fins

11-20-24 4400SCY

Warm Up
500 swim

400 pull
(900)

Set 1
100 kick @ 50% effort*
*See when you come in, add 5 seconds to that time, use that as your kick base
100 kick @ base +5
2 x 100 kick @ base
3 x 100 kick @ base -5
100 easy swim
(800)

Set 2
300 swim @ 4:00
150 IM (no free) @ 2:30
200 swim @ 2:40
2 x 150 IM (no free) @ 2:30
100 swim @ 1:20
3 x 150 IM (no free) @ 2:30
(1500)

Set 3
500 pull breathe 3/5/7/5/3 by 100
8 x 50 @ :50, descend 1-4, 5-8
(900)

Warm Down
6 x 50 kick w/fins @ :50
(300) 

11-21-24 4500LCM

Warm Up
500 swim

Set 1
2 x 400 @ 6:10
3 x 300 @ 4:40
4 x 200 @ 3:10
1:00 rest
5 x 100 @ 1:30
(3000)

Set 2
6 x 150 pull @ 2:15
Odds: breathe 3/5/3 by 50, evens breathe 5/7/5 by 50
(900)

Warm Down
100 easy

11-22-24 4400SCY

Warm Up
500 choice

Set 1
12 x 50
4x through (1 round each stroke IM order):
50 kick @ 1:10
50 drill @ 1:00
50 swim @ :55
600

Main Set
3x through:
25 fly @ :30
50 fly @ :55
50 fly/25 back 1:15
50 fly/50 back @ 1:40
50 fly/50 back/25 breast @ 2:10
50 fly/50 back/50 breast @ 2:30
50 fly/50 back/50 breast/25 free @ 2:50
200 IM FAST @ 3:10
100 easy @ 2:00
3,000

Warm Down
8 x 50 kick w/ fins @ :50

TOTAL: 4,500

11-23-24 5000SCY

Warm Up
600 choice swim

300 pull

200 kick

(1100)

Set 1
4 x 50 free @ :45
3 x 100 free @ 1:25
2 x 150 free @ 2:05
200 free @ 2:45
2 x 150 free @ 2:05
3 x 100 free @ 1:25
4 x 50 free @ :45
All swims holding best pace that you can

(1800)

Set 2
5 x 150 kick – 125 strong kick @ :10 rest followed by 25 easy kick @ 3:20
10 x 50 stroke @ :55
This can be done as all stroke, or stroke/free by 25
10 x 25 choice @ :30, 3 FAST 1 easy

(1500)

Warm Down
600 easy your choice