Kristi's workouts

5-10-25 5100SCY

500 swim

Main:

100 easy

500 neg split

100 easy

10 x 50 mod

100 easy

400 neg split

100 easy

8 x 50 mod

100 easy

300 neg split

100 easy

6 x 50 fast 

100 easy

200 neg split

100 easy

4 x 50 fast

100 easy

100 neg split

100 easy

2 x 50 fast

100 easy 

50s @ :45, easy 100s @ 1:30, neg split swims @ 1:20 base

3 x 100 kick w/fins @ 1:30

200 easy     

5-12-25 4200 SCY

500 swim

300 pull

200 kick

Main:

6 x 100 @ 1:30 50 fast/50 easy

200 easy

8 x 50 @ :50 hold 500 pace

200 easy

16 x 25 @ :30 no free, 2 fast/2 easy

200 easy

8 x 50 kick w/fins @ :50

200 easy

5-13-25 4000SCY

500 swim

300 pull

200 kick

4 x 50 @ 1:00 scull/swim

4 x 50 @ :50 25 6 dolphin kicks/25 swim

8 x 25 odds easy, evens build @ :30

Main:

4x (1 round ea stroke, IM order):

1 x 100 stroke @ 1:40

2 x 75 stroke/fr/stroke @ 1:20

3 x 50 stroke @ :55

4 x 25 stoke @ :30

8 x 50 kick w/fins @ :50 4 flutter/4 dolphin

5-14-25 4400SCY

500 swim

300 pull

200 kick

8 x 50 scull/swim @ :55

Main:

2x:

200 @ 2:45

150 @ 2:00

100 @ 1:15

50 @ :40

200 easy @ 3:10

4x:

200 IM @ 3:15

200 pull @ 2:40

5-15-25 4700SCY

800 choice

200 kick

3 x 100 25scull/25catch up drill/50 fr @ 1:40

4 x 50 build @ :50

Main:

4x:

300 @ 4:00

3 x 100 rd1-2 @ 1:25, rd 3-4 @ 1:20

1 x 100 easy @ 1:30

2 x 50 rd 1-2 @ :45, rd 3-4 @ :40

odds rounds pull, evens rounds swim

5-16-25 4100SCY

500 swim

300 pull

200 kick

4 x 50 @ :55 scull/swim

4 x 50 @ :50 overkick/swim

8 x 25 odds build, evens fast @ :30

Main:

16 x 50 @ :45 every 4th fast

4 x 25 odds easy, evens fast @ :30

12 x 50 IM order @ :55 every 3rd fast

4 x 25 odds easy, evens fast @ :30

8 x 50 1-4 IM order, 5-8 reverse IM order @ :55 every other fast

4 x 25 odds easy, evens fast @:30

4 x 50 all fast IM order @ 1:00

100 easy

5-17-25 5000SCY

800 choice

200 kick

200 scull/kick/drill/swim by 50

4 x 50 @ :50 rest 25 breathe 5, 25breathe 7

4 x 50 @ :50 odds stroke, evens free

4 x 50 kick @ 1:00 25 fast/25easy

Main:

4 x 100 IM @ 1:40

4 x 100 easy @ 1:25

3 x 100 @ 1:40 (fl/ba, ba/br, br/fr)

3 x 100 easy @ 1:25

2 x 100 @ 1:40 (1 fly, 1 ba)

2 x 100 easy @ 1:25

1 x 100 breast @ 1:45

1 x 100 easy @ 1:25

1 x 100 IM @ 1:40

2 x 100 easy fr @ 1:25

3 x 100 IM @ 1:40

4 x 100 easy fr

200 easy                     

5-19-25 4700SCY

500 swim

300 pull

200 kick

Main:

9 x 150

3 @ 2:20, middle 50 back

3 @ 2:15, middle 50 back

3 @ 2:00 free

9 x 100

3 @ 1:30, middle 50 back

3 @ 1:20 free

3 @ 1:15 free

9 x 75

3 @ 1:20 ba-fr-ba

3 @ 1:15 fr-ba-fr

3 @ 1:10 free

6 x 75 free @ 1:05

25 easy

6 x 50 kick @ :05 rest

5-20-25 4500SCY

600 swim

400 pull

200 kick

Main:

3 x 500 #1 @ 6:40 pull, #2 @ 6:35 pull, #3 @ 6:45 swim

2x:

4 x 75 easy/mod/fast by 25 @ 1:05

4 x 50 easy/fast by 25 @ :45

4 x 25 all fast @ :30

rd 2 stroke or IM, 75s @ 1:30, 50s @ :55

8 x 75 kick w/fins alt 2 flutter/2 dolphin @ 1:15

Note:  The next time I do this workout, I will shorten the 75 stroke interval to 1:20

5-21-25 4400SCY

500 swim

300 pull

200 kick

12 x 50 w/fins

1-4 25 fly/25 kick

5-8 back

9-12 25 fr/25 kick

all @ :50

Main:

500 @ 7:05, get split at 400

400 @ 5:40, get split at 300, total time should be faster than previous 400 split

300 @ 4:15, get split at 200, total time should be faster than previous 300 split

200 @ 2:50, get split at 100, total time should be faster than previous 200 split

5 x 100 @ 1:30, all at or faster than 100 split

6 x 50 kick @ 1:05

600 easy