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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

  • 12-13-24 4100SCY

    600 swim

    200 IM

    2 x 200 kick w/fins 50flutter/50dolphin

     

    16 x 25 4 ea stroke @ :30

     

    Main(2200):

    4x:

    1 x 25 stroke @ :30

    1 x 75 free @ 1:15

    2 x 25 stroke @ :30

    1 x 75 free @ 1:15

    3 x 25 stroke @ :30

    1 x 75 free @ 1:15

    4 x 25 stroke @ :30

    1 x 75 free @ 1:15

    stroke swims fast, IM order by round

    round 4 25s @ :25, 75s @ 1:05

     

    300 easy kick w/fins 

  • 12-16-24 4700SCY

    400 swim

    2x:

    300 pull

    200 kick w/fins

     

    Pre-set:

    4x 2 x 75 start on 1:20, take off :05 each round, choice stroke

     

    Main:

    50 moderate free @ :50

    100 build free @ 1:25

    150 every other 25 stroke @ 2:15

    200 free every 4th 25 fast @ 2:50

    300 every 4th 25 stroke @ 4:20

    and back down the ladder just as above

    -repeat entire ladder but all free pull @ 1:20 base

     

    100 easy 

  • 12-17-24 4000LCM  Just under 24 miles to go to meet my 2024 goal of 650...

    500 swim

    2x:

    300 rd 1 kick w/fins, rd 2 pull

    4 x 50 build @ :55

     

    Main:

    3x:

    200 pull @ 3:00

    2 x 100 kick @ 2:30

    4 x 50 @ :55 no more than 5 breaths

    4 x 50 to the feet rd 1 & 3 free @ :55, rd 2 fly @ 1:00

     

    100 easy                            

  • 12-18-24 4400SCY

    500 swim

    300 pull

    200 kick

     

    Main:

    300 @ :15 rest 25fl-25-fr-50fl-50fr-75fl-75fr

    3 x 100 pull @ 1:20

    300 as above but with back

    6 x 50 2 ea stroke (no free) @ :55

    300 as above but with breast

    6 x 50 kick @ 1:10

    300 as above but alt fast/easy, all free

     

    Post set:

    6 x 100 w/fins 50k/50s @ 1:30

    6 x 50 w/fins odds free @ :45, evens IM order @ :50

     

    400 easy

  • 12-19-24 4300LCM

    800 swim

    8 x 50 d/s 2 ea stroke @ 1:00

     

    Main:

    500 swim @ 7:50

    2 x 250 @ 4:10 fl-fr-ba-fr-br-fr-fr-fr-50 choice

    400 pull @ 6:00

    2 x 200 #1 back, #2 IM @ 3:40

    300 swim @ 4:40

    2 x 150 #1 free @ 2:15, #2 IM (no fr) @ 2:40

     

    5 x 100 pull @ 1:30

    200 easy kick w/fins

  • 12-20-24 4600SCY

    600 swim

    300 pull

    200 kick

     

    Main:

    8 x 50 pull @ :45

    100 easy kick @ :10 rest

    6 x 100 @ 1:30 last 25 fast 

    100 easy kick

    4 x 200 descend @ 2:50

    100 easy kick

    2 x 300 pull neg split @ 4:00

    100 easy kick

     

    8 x 75 kick w/fins @ 1:15 descend 1-4 ascend 5-8

     

    100 easy

  • 12-23 & 12-24-24

    12 days of Christmas workout

     

    1 x 1000 choice swim

    2 x 200 #1 alt 50 zombie kick/50 streamline kick w/fins, #2 swim build

    3 x 300 pull @ 4:00 descend

    4 x 50 kick @ :50, w/ fins

    5 x 100 IM @ 1:35

    6 x 75 free, last 25 sprint @ 1:05

    7 x 50 2 fl, 2 ba, 2 br, 1 fr @ 1:00

    8 x 25 @ :30 alt fly/ba

    9 x 50 @ :40 strong

    10 x wall push ups/outs

    11 x push ups

    12 x 25 kick w/fins @ :30

    250 easy pull   

    Warm up:
    400 swim                                             
    300 pull                                                
    200 kick                                      
    100 drill                                           
    (1000)

    Main Set:
    3 x 200 descend to fast @ 2:50
    100 easy @ 1:40
    3 x 150 descend to fast @ 2:05
    150 easy @ 2:15
    3 x 100 descend to fast @ 1:25
    200 easy @ 3:00
    3 x 50 FAST @ 1:00 (see what you can hold)

    250 easy
    (2000)

    Post Set:
    5 x 100 kick w/fins @  1:35
    500 pull breathe 3/5/7/5/3 by 100
    (1000)

    Warm down
    400easy                                                                                                                                             

  • 1-5-25 5200SCY

    500 swim

    300 pull

    200 kick

     

    Main:

    400 @ 5:20 (200mod/200 strong)

    6 x 50 @ :45 5 dolphin kicks + 5 fast strokes off walls

    6 x 50 @ 1:00 25fl/25ba

    400 @ 5:20 (200 strong/200 mod)

    6 x 50 build to last 15m fast @ :45

    6 x 50 @ 1:00 25ba/25br

    400 pull @ 5:20

    6 x 50 @ :45 descend by 3s

    6 x 50 @ :55 25br/25fr

    400 pull @ 5:20

    6 x 50 @ :45 descend 1-3, hold 4-6

    6 x 50 @ :55 25fr/25fl

    200 cool down

  • 1-6-25 4300SCY

    500 swim

    300 pull

    200 kick

    6 x 50 IM odds drill/fr evens scull/no free @ :10 rest

    4 x 50 25 fast/25 easy @ :50

     

    Main:

    16 x 50 IM order @ 1:00 rotate fast 50 in each set of 4

    100 @ 1:30 25fast/75easy

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

    100 @ 1:30 50 fast/50 easy

    8 x 50 IM order @ :55 #1, 3, 6, 8 fast

    100 @ 1:30 75 fast/25 easy

    4 x 50 IM order all fast @ 1:00

    100 all fast

     

    400 easy

  • 1-7-25 4400LCM

    500 swim

    300 pull 

    200 kick

     

    Main:

    400 pull @ 6:00

    4 x 100 @ 1:40

    400 pull @ 6:00

    3 x 100 @ 1:35

    400 pull @ 6:00

    2 x 100 @ 1:30

    400 pull @ 6:00

    1 x 100 @ 1:25

     

    8 x 50 kick w/fins @ :55

     

    400 easy