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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

  • 1-8-25 4500SCY

    500 swim

    300 pull

    150 kick

    6 x 75 d-k-s by 25 IM order (no free)

     

    Main:

    4x:

    200 IM moderate @ 3:30

    200 free strong @ 2:50

    200 free moderate @ 3:00

     

    Post set:

    6 x 50 easy swim@ :50

    6 x 50 easy kick w/fins @ :50

     

    100 cool down

  • 1-9-25 4000LCM

    500 swim

    300 pull

    200 kick

    200 IM drill

     

    Main:

    3x:

    4 x 50 sprint rd 1 & 3 free, rd 2 stroke @ 1:00

    100 IM @ 1:50

    100 choice sprint + 100 easy

    reset to top

     

    10 x 50 kick w/fins @ 1:00 odds flutter, evens dolphin

    100 easy free @ 2:00

    100 sprint kick (no fins)

    reset to top

    300 swim neg split @ 4:45

    300 pull neg split @ 4:30

  • 1-10-25 4600SCY

    800 swim

    300 pull

    200 kick

     

    Main:

    4 x 100 free @ 1:30

    1 x 50 fly @ :55

    3 x 100 free @ 1:30

    2 x 50 1 fly, 1 ba @ :55

    2 x 100 free @ 1:30

    3 x 50 1 fly, 1 ba, 1 br @ :55

    1 x 100 free @ 1:30

    4 x 50 IM order @ :55

    1 x 100 IM @1:40

    4 x 50 free @ :45

    2 x 100 IM @ 1:40

    3 x 50 free @ :45

    3 x 100 IM @ 1:40

    2 x 50 free @ :45

    4 x 100 IM @ 1:40

    1 x 50 easy

     

    300 easy kick w/fins

  • 1-13-25 5000SCY

    700 swim

    300 pull

    200 kick

     

    Main:

    5 x 100 @ 1:25

    4 x 200 pull @ 2:40

    3 x 300 @ 4:10

    2 x 400 pull @ 5:15

    1 x 500 kick w/ fins

     

    300 cool down

  • 1-14-25 4400LCM

    500 swim

    300 pull

    200 kick

    6 x 50 @ :50 descend by 3s

    Main:

    2x:
    400 @ 6:40 every 4th 25 fly or back

    300 @ 4:40 every 4th 25 breathe 5

    200 @ 3:10 alt 50 fast/50 easy

    100 fast

    :30 rest

    Post set:

    200 pull @ 3:10

    4 x 100 kick w/fins @ 1:50

    200 easy

    100 pull @ 1:40

    2 x 100 kick w/fins @ 1:40

  • 1-15-25 4350 SCY

    500 swim

    300 pull

    200 kick

    4 x 50 @ :55 25 dog paddle/25 swim

    4 x 50 @ :55 25 1 arm free/25 swim

    8 x 25 @ :30 odds breast, evens free

     

    Main:

    5x:

    1 x 50 25fl/25fr @ :50

    1 x 75 25fl/50 fr @ 1:10

    1 x 50 25br/25fr @ 1:00

    1 x 75 25br/50fr @ 1:15

    1 x 150 strong @ 2:00

    1 x 50 easy @ 1:00

     

    6 x 50 kick w/fins odds mini-crunch, evens streamline @ :10 rest

     

    200 easy

  • 1-16-25 4800SCY

    400 swim

    200 kick

    3 x 100 descend @ 1:40

     

    Main:

    800 pull @ 11:00

    700 w/fins 3rd & 6th 100 kick @ 9:20

    600 100 fr/50 IM order @ 8:45

    500 w/ fins and paddles @ 6:25

    400 50IM order/50fr @ 6:05

    300 50ba/50fr @ 4:30

    200 50fly/50br @ 3:25

    100 50br/50fr

     

    300 cool down

  • 1-17-25 4100SCY

    800 swim

    200 kick

     

    10 x 50 @ :10 rest 2 back kick, 2 swim free, 2 swim back, 2 back kick, 2 swim free

     

    Main:

    4x:

    4 x 75 @ 1:20 #1 fl-ba-br, #2 ba-br-fr, #3 br-fr-fl, #4 fr-fl-ba

    4 x 50 stroke swim @ 1:00

    4 x 50 stroke kick @ 1:10

    :30 rest between rounds

    One round each stroke, IM order; 50s swim on free round @ :45

  • 1-21-25 4700SCY

    500 swim

    200 IM d/s

    300 pull

    200 kick

     

    Main:

    800 broken as:

    400 moderate @ 5:30

    200 stronger @ 2:50

    2 x 100 strongest @ 1:20

    600 broken as:

    300 moderate @ 4:10

    100 stronger @ 1:25

    2 x 100 strongest @ 1:20

    400 broken as:

    200 moderate @ 2:55

    2 x 100 strong @ 1:20

    300 broken as:

    100 moderate @ 1:30

    2 x 100 strong @ 1:20

     

    Post set:

    200 easy pull

    6 x 50 kick w/fins @ :50

    200 easy pull

    12 x 25 @:30 3 fly, 1 free

     

    400 easy swim

  • 1-22-25 5000SCY

    1000 swim

    300 pull

    200 kick

     

    Main:

    200 fast @ 2:40

    300 easy @ 4:10

    150 fast @ 2:00

    350 easy @ 4:55

    125 fast @ 1:45

    400 easy @ 5:30

    100 fast @ 1:20

    450 easy @ 6:15

    75 fast @ 1:00

    500 easy @ 6:50

    50 fast @ :40

     

    400 kick w/fins

     

    400 easy choice