Kristi's workouts

3-31-25 4300SCY

500 swim

300 pull

200 kick

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

Main:

2x:

3 x 100 @ 1:20

300 @ 4:15

2 x 150 @ 2:00

4 x 50 fl-ba @ :50

Post set:

500 pull breathe 3-5-7 by 50

:10 rest

6 x 50 @ :50 25 1 breath 25 easy

4-1-25 4000SCY

800 swim

300 pull

200 kick

4 x 50 stroke/free

4 x 50 odds side-kick/swim, evens drill/swim

4 x 50 descend 

all 50s @ :10 rest

Main:

50fl @ 1:00

100fl-ba @ 1:40

150fl-ba-br @ 2:40 (Change this interval to 2:30 next time I use this set)

200 IM @3:30

50ba

100ba-br

150ba-br-fr

200ba-br-fr-fl

50br

100 br-fr

150 br-fr-fl

200br-fr-fl-ba

50 fr

100 fr-fl

150 fr-fl-ba

200 fr-fl-ba-br

Rounds 1-3 intervals same as round 1, round 4 take off :10 per interval

100 cool down

4-2-25 4500SCY

500 swim

300 pull

200 kick

12 x 25 alt 2 @ :20, 2 @ :25

4 x 50 @ :50 h/e, e/h, build, hard

Main:

6 (5 x 100):

1-5 @ 1:20

6-10 1 @ 1:10, 2 @ 1:15, 1 @ 1:30, 1 @ 1:15

11-15 kick w/fins @ 1:40

16-20 pull @ 1:20

21-25 same as 6-10

26-30 IM @ 1:40

4-3-25 4400SCY

400 swim

300 pull

200 drill 

200 kick

8 x 75 @ 1:10 50fr/25stroke IM order

Main:

3x (rd 1 swim, rd 2 pull, rd 3 w/fins -:05 from each interval):

4 x 25 sprint @ :30

4 x 50 sprint @ :50

4 x 100 alt 10 strokes sprint/10 strokes easy @ 1:30

200 aerobic

leave on next top or bottom

4-4-25 4050SCY

500 swim

300 pull

200 kick

3 x 100 build @ 1:30

4 x 50 @ :50 h/e, e/h, build, fast

Main:

8 x 25 fly @ :30

8 x 25 ba @ :30

8 x 25 br @ :30

400 pull @ 5:30

8 x 25 sprint to the feet @ :30

8 x 25 alt 2 sprint/2 easy @ :30

300 hypoxic breathe 3-5-7-3 by 25 @ 4:30

8 x 25 kick @ :30

200 strong-ish @ 2:40

8 x 25 kick @ :35

100 AFAP

150 easy

4-7-25 4150SCY

600 swim

300 pull

250 kick

12 x 50 alt fast, mod, easy @ :50

Main:

3 x 150 @ 2:00

3 x 50 fly-ba-br @ 1:00

2 x 150 @ 2:00

6 x 50 fl-ba-br @ 1:00

1 x 150 @ 2:00

9 x 50 fl-ba-br @ 1:00

4 x 100 kick w/fins @ 1:35

200 easy

4-8-25 4200SCY

800 swim

200 kick

6 x 50 scull/swim @ :55

2 x 150 middle 50 ba @ 2:15

Main:

4x:

300 @ 4:30 every 3rd length back, descend by round

4 x 50 @ :50 25ba/25fr, descend

Kick set (w/fins):

2x:

200 strong @ 3:00

100 moderate @ 1:40

4-9-25 4500SCY

800 swim

200 kick

4 x 50 kick w/fins 25 zombie, 25 streamline @ :50

4 x 75 25 drill/50 build @ 1:10

4 x 25 build @ :25

Main:

5x:

75 @ 1:15

100 @ 1:15

125 @ 1:50

150 @ 1:50

(100 and 150 are strong, other swims are active recovery)

500 kick w/fins, neg. split

150 easy

4-10-25 4050SCY

600 swim

200 kick

4 x 50 scull/swim @ :55

4 x 50 IM order @ :55

Main:

4 x 100 descend @ 1:25

4 x 50 kick @ 1:05

3 x 100 descend @ 1:25

3 x 50 kick @ 1:05

2 x 100 descend @ 1:25

2 x 50 kick @ 1:05

1 x 100 strong @ 1:25

1 x 50 kick @ 1:05

repeat set but swim 50s choice stroke @ :55

*I ran out of time on the 2nd round to swim the last 100 & 50

4-14-25 4100SCY

500 swim

300 pull

200 kick

Main:

10 x 50 pace @ :55

200 easy

5 x 100 pace @ 1:30

200 easy

2 x 200 pace @ 3:00

200 easy

1 x 300 pace

200 easy

Pace was supposed to be 200 or 500 pace

Post set:

6 x 50 kick @ 1:05

6 x 50 25 IM order/25 fr @ :50