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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

  • 1-23-25 4500LCM

    500 swim

    300 pull

    200 kick

    6 x 50 @ 1:00 25 IM order(no fr)/25 fr

     

    Main:
    3 x 100 IM @ 2:00

    1 x 200 @ 3:10

    3 x 100 IM @ 1:55

    2 x 200 @ 3:10

    3 x 100 IM @ 1:50

    3 x 200 @ 3:10

    3 x 100 IM @ 1:45

    4 x 200 pull @ 3:00

  • 1-24-25 4600SCY

    500 swim

    300 pull

    200 kick

    4 x 50 zombie dolphin kick @ :55

    4 x 50 paddle grab drill @ :55

    4 x 50 build @ :45

     

    Main:

    2x:

    2 x 300 pull @ 4:00

    2 x 150 IM (no free) @ 2:40

    1 x 100 strong @ 1:30

     

    Post Set:

    4 x 100 pull @ 1:20

    4 x 100 kick w/fins @ 1:30

     

    200 easy

  • 1-25-25 5000SCY

    500 swim

    300 pull

    200 kick

     

    Main:

    4 x 250 1-2 w/fins 150 kick/100 IM swim @ 4:00

    16 x 25 @ 2 stroke IM order/2 free stroke @ :30

    4 x 150 w/fins @ 2:10 75 kick/75 swim

    12 x 25 @ :30 choice 2 sprint/1 easy

    4 x 100 @ 1:20

    8 x 25 2 each stroke IM order @ :30

    4 x 50 pull @ :45

    4 x 25 sprint IM order @ :30

     

    800 easy

  • 1-27-25 4600SCY

    800 swim

    300 pull

    200 kick

    4 x 50 scull/swim

     

    Main:

    12 x 25 choice build @ :30

    300 pull @ 4:00

    12 x 25 choice 12.5 fast @ :30

    300 swim @ 4:10

    12 x 25 choice @ :30 2 fast/2 easy

    300 pull @ 4:00

    12 x 25 choice @ :30 1 fast/1easy/2fast/2easy/3 fast/3easy

    300 swim @ 4:10

     

    Kick set w/fins:

    5 x 100 @ 1:30 50flutter/50dolphin

    200 easy

  • 1-28-25 4600SCY

    Warm Up
    500 swim
    300 IM K/D/S by 25
    200 kick

    Main Set
    4 x 100 free descend 1-4 to fast @ 1:30
    400 SOLID EFFORT

    ~:30 rest
    8 x 50 @ :50, descend 2-2-2-2
    400 SOLID EFFORT
    ~:30 rest
    4 x 100 kick w/ fins @ 1:40
    400 SOLID EFFORT

     

    Post Set
    9 x 100 swim @ 1:30 alt build, easy, strong

    Warm Down
    300 easy

  • 1-29-25 4600SCY

    800 swim

    200 kick

    4 x 50 scull/swim

     

    Main:

    4 x 125 @ 1:50 #1 last 25 fast, #2 last 50 fast, etc.

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

    4 x 125 50 stroke IM order/75 free @ 2:00

    4 x 75 descend @ 1:10

    4 x 125 @ 1:50 #1 100 fast,25 easy, #2 75 fast, 50 easy, etc.

    4 x 75 @ 1:20 rotating IM

    12 x 25 kick @ odds fast @ :30, evens easy @ :40

     

    4 x 150 pull @ 2:00

     

    100 easy

  • 1-30-25 4200LCM

    Warm Up:
    500 swim, 300 pull, 200 kick

    Pre-set:
    4 (4 x 50) @ :10 rest
    50 kick, 50 drill, 50 drill, 50 swim

    1 rd each stroke, IM order

     

    Main Set:
    2x:
    1 x 300 paddles only @ 4:30
    2 x 150 swim @ 2:20—>build to 80-85%
    3 x 100 swim BEST AVERAGE PACE @ 1:40
    reset and repeat

     

    Kick Set:

    4 x 100 choice kick w/fins @ 1:45

     

    Warm Down:
    200 choice

  • 1-31-25 5000SCY

    600 swim

    200 kick

    4 x 50 k/s @ :55

    4 x 50 descend @ :45

     

    Main:

    3x:

    100 free @ 1:20

    200 IM @ 3:20

    300 pull @ 4:00

    300 swim @ 4:10

    200 IM @ 3:20

    100 free @ 1:20

     

    200 easy            

  • 2-3-25 4700SCY

    500 swim

    300 pull

    200 kick

     

    Main:

    500 @ 7:00 last 200 stronger

    5 x 100 @ 1:25 75 smooth, 25 strong

    400 @ 5:25 last 150 stronger

    4 x 100 @ 1:25 50smooth/50strong

    300 pull @ 4:00 last 100 stronger

    3 x 100 @ 1:25 25 smooth/75 strong

    200 @ 2:50 last 50 stronger

    2 x 100 @ 1:25 strong

     

    8 x 75 @ 1:20 rotating IM

     

    300 easy  

  • 2-4-25 4600SCY

    600 swim

    300 pull

    6 x 50 build @ :45

     

    Main:

    2x:

    500 @ 7:00 (25easy-25fast-50easy-50fast-75easy-75fast-100easy-100fast)

    4 x 100 descend 1-3, easy #4 @ 1:00

    300 pull @ 4:00

    200 swim w/fins @ 2:40

    100 kick (no fins) reset and repeat

     

    300 easy swim/100 easy kick w/fins