Kristi's workouts

2-5-25 4700SCY

800 swim

200 kick

4 x 50 w/fins 25 dolphin kick/25 fly

Main:

6 x 200 IM w/fins @ 3:05

8 x 25 dolphin kick w/fins @ :30

6 x 50 IM order no free @ 1:00

6 x 200 3 pull @ 2:40, 3 swim @ 2:50

8 x 25 back kick w/fins @ :30

6 x 50 back @ :50 w/fins strong break outs off walls

100 easy

2-6-25 4300LCM

800 swim

200 kick

6 x 50 swim w/fins descend by 3s @ :50

Main:

10 x 50 moderate @ :55

2 x 200 mod pull @ 3:00

10 x 50 stronger @ :50

2 x 200 stronger pull @ 3:05

10 x 50 survive @ :45

2 x 200 strongest swim @ 3:10

300 easy

2-7-25 4600SCY

400 swim

300 pull

200 kick

12 x 25 IM order @ :30

Main #1:

5x:

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

1 x 75 build @ 1:00

1 x 75 strong @ 1:10

Main #2:

4 x 400 #1 swim, #2 buoy and paddles, #3 paddles only, #4 swim @ 5:20

300 easy

2-10-25 4200SCY

500 swim

300 pull

200 kick

4 x 50 w/fins 25 zombie kick/25 swim

4 x 50 drill/swim

4 x 50 25 IM order/25 no free

Main:

3x:

50 fly @ 1:00

100 ba-br @ 1:50

150 br-fr-fl @ 2:40

200 free @ 3:00

150 same as above

100 same as above

50 same as above

take :05 off intervals each round

4x 50 kick w/fins @ :50

2-11-25 4600SCY

800 swim

200 kick

4 x 50 k/s @ :55

3 x 100 descend @ 1:30

Main:

4 x 50 @ :45

2 x 100 @ 1:30

4 x 50 @ :45

2 x 200 @ 2:50

4 x 50 @ :45

2 x 300 pull @ 4:00

4 x 50 kick w/fins @ :50

2 x 200 pull @ 2:40

4 x 50 kick w/fins @ :50

2 x 100 pull @ 1:20

4 x 50 kick w/fins @ :50

take extra :10 for equipment changes

100 cool down

2-12-25 4600SCY

500 swim

300 pull

200 kick

4 x 50 kick w/fins 25 underwater/25 on back

4 x 50 scull/swim

4 x 25 build to sprint @ :30

Main:

28 x 100

1-4 @ 1:30 free

5-8 @ 1:35 choice

9-12 @ 1:25 free

13-16 @ 1:40 choice

17-20 @ 1:20 free

21-24 @ 1:45 choice

25-26 @ 1:15 free

27-28 @ 1:50 choice

6 x 50 kick w/fins @ :50

2-13-25 4600SCY

400 swim

200 IM k/d by 25

200 pull

4 x 100 descend @ 1:30

Main:

2x:
4 x 150

rd 1 odds 25fl-50ba-75br @ 2:40, evens 25ba-50br-75fr @ 2:55 @ 2:30

rd 2 free @ 2:05

6x:

100 strong @ 1:20

50 easy @ :50

5 x 100 kick w/ fins @ 1:35

4 x 100 pull @ 1:20

400 easy

2-14-25 5000SCY

500 swim

400 pull

200 kick

Main:

800 every 4th length back @ :15 rest

700 50fr/25fl/25ba @ :15 rest

600 25fl/25fr/25fl/25ba @ :15 rest

500 swim build each 100 @ 7:00

400 pull @ 5:20

300 neg split @ 4:10

200 moderately strong @ 2:50

100 sprint

300 cool down

2-18-25 3800SCY

My usual pool is closed for a couple of weeks for repairs, so I have to go to one a bit further away.  Since I have to get out earlier to make it to work on time, my yardage will be down and my workout time will be cut about short by about 10 minutes.

500 swim

300 pull

200 kick

4x:

200 build @ 2:50

4 x 50 stroke rd 1 fly, rd 2 ba, rd 3 br, rd 4 choice rd 1 & 2 @:50, rd 3 @ :55, rd 4 @ 1:00

3 x 100 IM @ 1:45

2-19-25 4300SCY

500 swim

300 pull

200 kick

16 x 25 alt 2 @ :20 2 @ :25

Main:

7 x 150 1-4 @ 2:10, 5-7 @ 2:00

200 easy

7 x 100 1-4 @ 1:20, 5-7 @ 1:15

200 easy

7 x 50 @ :40

200 easy

200 easy kick w/fins