Kristi's workouts

5-22-25 4100SCY

500 swim

300 pull

200 kick

6 x 50 build @ :50

Main:

1 x 100 pull @ 1:20

:10 equipment change

10 x 50 kick w/fins 1-9 @ :50 #10 @ 1:00

1 x 200 swim @ 2:40

8 x 50 no free @ 1:00

1 x 300 pull @ 4:00

6 x 50 kick w/fins 1-5 @ :50 #6 @ 1:00

1 x 400 swim @ 5:20

4 x 50 no free @ 1:00

400 easy        

5-23-25 3950SCY

500 swim

300 IM k/d/s

200 kick

16 x 25 @ :30 

4 12.5fast/12.5easy

4 fast

4 smooth

4 stroke

Main:

1 x 75 sprint @ 1:10

100 easy @ 1:30

2 x 75 sprint @ 1:15

100 easy @ 1:30

3 x 75 sprint @ 1:20

100 easy @ 1:30

1 x 50 sprint @ :45

50 easy @ :45

2 x 50 sprint @ :50

50 easy @ :45

3 x 50 sprint @ :55

50 easy @ :45

1 x 25 sprint @ :30

25 easy @ :30

2 x 25 sprint @ :30

25 easy @ :30

3 x 25 sprint @ :30

50 easy

4 x 200 pull @ 2:40 rotate fast 50

300 social kick

5-24-25 5200SCY

500 swim

200 kick

4 x 50 @ :50 odds easy, evens fast

Main:

550 moderate @ 7:30

5 x 150 hold strong pace @ 2:10

450 moderate @ 6:10

4 x 150 hold stronger pace @ 2:10

350 moderate @ 4:50

3 x 150 hold even stronger pace @ 2:10

250 moderate @ 3:30

2 x 150 hold yet a stronger pace @ 2:10

150 moderate @ 2:30

1 x 150 AFAP

100 easy swim 

200 easy kick w/fins

5-26-25 5300SCM

800 swim

200 kick

3 x 100 25scull/25catch-up drill/50swim

8 x 25 @ :30 build

Main:

4x:

300 @ 4:40

3 x 100 rd 1-2 @ 1:40, rd 3-4 @ 1:35

1 x 100 easy @ 1:50

2 x 50 rd 1-2 @ :55, rd 3-4 @ :55

rd 1 & 3 pull, rd 2 & 4 swim

8 x 50 kick w/fins @ :55 odds flutter, evens dolphin

200 easy

5-27-25 5200SCY

500 swim

400 pull

300 kick

200 IM

100 25scull/25d/25scull/25swim

Main:

4x (1 rd ea stroke):

2 x 200 IM @ 3:20

1 x 100 stroke @ 1:40 (1:20 on rd 4)

4 x 25 stroke kick @ :40

3 x 200 pull @ 2:40 descend

3 x 100 kick w/fins @ 1:30 descend

3 x 50 @ :45 descend

250 easy

5-28-25 5600SCY

500 swim

300 pull

200 kick

10 x 50 @ :50 w/fins

5 25 zombie/25 back

5 25 overkick/25 back

Main:

3 x 800 @ :20 rest

#1 alt 200smooth/200 stronger

#2 400 smooth/400 stronger

#3 pull

#4 100 kick/100 back

6 x 50 @ :50 25 stroke/25 free IM order

4 x 100 @ 1:20 pull

200 easy

5-29-25 5300SCY

800 swim

300 pull

200 kick

6 x 50 build @ :50

Main:

4 x 100 @ 1:20

1 x 200 @ 3:00

3 x 100 @ 1:20

2 x 200 @ 2:55

2 x 100 @ 1:20

3 x 200 @ 2:50

1 x 100 @ 1:20

4 x 200 @ 2:45

Descend each set of 200s

100's aerobic

5 x 100 kick w/fins @ 1:40

200 easy

5-30-25 6000SCY

500 swim

300 pull

200 kick

3 x 100 build @ 1:30

6 x 50 k/s @ :55

Main:

10 x 25 fly @ :30

200 easy @ 3:00

8 x 50 fl-ba @ :50

200 easy @ 3:00

6 x 75 fl-ba-fl @ 1:15

200 easy @ 3:00

repeat and flip-flop the fly and back

3 x 100 kick w/fins @ 1:40

3 x 100 pull @ 1:25

3 x 100 swim @ 1:30

100 scull

6-2-25 5000SCY

500 swim

300 pull

200 kick

10 x 50 @ :50 w/fins streamline as far as possible then easy free

10 x 50 hold 500 pace @ :55

100 easy

5x:

100 fast + 100 easy @ :300

10 x 50 hold same pace as first set of 50s @ :55

100 easy

Post set:

2 x 100 kick (no fins) @ 2:00

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

600 easy

6-3-25  5100SCY

800 swim

200 kick

4 x 50 d/s @ :50

1 x 100 double streamline

4 x 25 build @ :30

Main:

3 x 200 @ 2:50 descend

2 x 50 easy @ 1:00

3 x 150 descend to race pace @ 2:10

1 x 50 easy @ 1:00

8 x 100 @ 1:30 #1 50fast/50easy, #2 50easy/50fast, #3 all easy, #4 all fast, repeat

Post set:

5 x 100 kick w/fins @ 1:40

8 x 100 pull rotate fast 25 @ 1:25

200 easy