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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

  • 4-28-25 4000SCY

    500 swim

    300 pull

    200 kick

    6 x 200

    1-2 IM @ 3:20

    3 Free @ 2:45

    4-5 middle 100 back @ 3:00

    6 Free @ 2:45

    Main:

    50 sprint @ 1:00

    50 easy @ 1:00

    50 sprint @ :55

    50 easy @ :1:05

    50 sprint @ :50

    50 easy @ 1:10

    50 sprint @ :45

    50 easy @ 1:15

    50 sprint @ :40

    50 easy @ 1:20

    50 sprint @ :35

    50 easy @ 1:25

    50 sprint @ :30

    50 easy @ 1:30

    50 sprint @ :25

    50 easy @ 1:35

    50 sprint @ :20

    50 easy @ 1:40

    Post set:

    8 x 75 k-stroke-fr by 25 @ 1:20

    300 easy pull

  • 4-29-25 4200SCY

    500 swim

    200 kick

    28 x 100

    1-4 Fl-fr @ 1:30

    5-8 ba-fr @ 1:30

    9-12 br-fr @ 1:30

    13-16 free descend 1-4 @ 1:25

    17-20 IM @ 1:40

    21-24 pull @ 1:20 build

    25-28 odds moderate, evens strong @ 1:25

     

    28 x 25 @ :28

    7 of each stroke IM order

  • 4-30-25 4500SCY

    1000 swim

    8 x 50 w/fins 25zombie kick/25 streamline kick @ :55

    12 x 25 alt 3 @ :30, 1 @ :25

    Main:

    2 x 500 @ 6:45, #1 swim, #2 pull

    3 x 300 #1 swim, #2 pull @ 4:05, #3 IM @ 4:40

    4 x 200 #1 swim, #2 pull @ 2:40, #3 IM, #4 choice @ 3:15

    100 easy

  • 5-1-25 4300SCY

    800 swim

    500 pull

    200 kick

     

    4 x 100

    odds w/paddles 50 swim/50 kick on back @ 1:50

    evens build swim @ 1:25

     

    Main:

    1 x 200 technique focus @ 2:50

    1 x 100 moderate free @ 1:30

    2 x 100 build @ 1:20

    1 x 100 moderate free @ 1:30

    8 x 25 @ :30 odds easy, evens fast

    1 x 100 moderate free @ 1:30

    4 x 50 turn focus @ :45

    1 x 100 moderate free @ 1:30

    1 x 200 IM @ 3:20

    1 x 100 moderate free @ 1:30

    2 x 100 IM @ 1:40

    1 x 100 moderate free @ 1:30

    8 x 25 2 ea stroke IM order @ :30

    1 x 100 moderate free @ 1:30

    4 x 50 1 ea stroke IM order @ :50

    100 easy

  • 5-2-25 4100SCY

    600 swim

    400 pull

    300 IM (k-d-s)

    200 kick

    Main:

    3x:

    4 x 50 moderate @ :45

    2 x 100 AFAP @ 2:00

    200 easy @ 3:15

    1 x 100 AFAP + 100 easy

    reset to next top or bottom

    4 x 50 easy kick w/fins @ :50

  • 5-5-25 3900SCY IM day

    800 swim

    200 kick

    3 x 100 IM @ 1:40

    4 x 50 build @ :50

    Main:

    3x (one round each stroke):

    8 x 25 @ :30

    4 x 50 @ :55 (fl/ba) 1:00 (br)

    2 x 100 @ 1:35 (fl) 1:45 (ba), 1:50 (br)

    200 

    reset to next top or bottom

    Fly round is with fins

  • 5-6-25 4600SCY

    500 swim

    300 pull

    200 kick

    4 x 50 speed builders @ :50

     

    Main:

    2x:

    50 @ :40 strong

    100 @ 1:25 moderate

    150 @ 2:00 strong

    200 @ 2:45 moderate

    200 @ 2:40 strong

    150 @ 2:05 moderate

    100 @ 1:20 strong

    50 @ :45 moderate

    repeat a third time but kick w/fins, add :10 to each interval

     

    400 easy 

  • 5-7-25 4400SCY

    800 swim

    200 kick

     

    Main:

    4 x 100 descend @ 1:25

    400 strong @ 5:30

    8 x 50 descend by 2s @ :50

    400 strong @ 5:30

    4 x 100 kick w/fins @ 1:45

    400 strong @ 5:30

     

    12 x 75 alt build, easy, strong, kick

    swim @ 1:10, kick @ 1:20

     

    100 easy

  • 5-8-25 4400SCY

    800 swim

    200 kick

    4 x 50 w/fins 25 zombie/25streamline kick @ :55

    4 x 50 d/s @ :50

    4 x 50 speed builders @ :50

     

    Main:

    5x:

    200 @ 3:00 (Take off :05 per round)

    100 fast @ 1:30 (maintain time for all rounds)

    100 easy @ 1:40

     

    2 x 300 pull neg split @ 4:00

     

    2 x 100 kick w/fins @ 1:30

  • 5-9-25 4200SCY

    600 swim

    400 pull

    200 kick

    3 x 100 build @ 1:30

     

    Main:

    100 kick @ 2:15

    100 fr @ 1:30

    100 IM @ 1:40

    100 fr @ 1:20

    100 choice @ 1:40

    200 kick @ 4:20

    200 fr @ 2:50

    200 IM @ 3:20

    200 fr @ 2:40

    200 choice @ 3:00

    300 kick @ 6:10

    300 fr @ 4:10

    300 IM @ 5:00

    300 fr @ 4:00

    300 choice

    I ran out of time for the last 300