Kristi's workouts

kristilynn over 4 years ago

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

kristilynn 22 days ago

6-4-25 5000SCY

500 swim

300 pull

200 kick

4 x 50 dolphin kick on back w/fins @ :50

4 x 50 no fins 25 dolphin kick on back/25 fly @ 1:00

Main:

2 x 200 @ 3:00 100 ba/100fr

2 x 200 fr @ 2:40

2 x 100 back @ 1:40

4 x 100 IM @ 1:40

4 x 50 dolphin kick w/fins @:50

16 x 25 @ :30 3 fast/1 easy

8 x 50 @ 1:00 25fl/25br

2 x 300 pull @ 4:00

600 cool down
kristilynn 21 days ago

6-5-25 5100SCY

400 swim

300 pull

200 kick

4 x 100 75 build/25 strong @ 1:30

Main:

4 x 50 @ :50

1 x 100 @ 1:20

4 x 50 @ :50

1 x 200 @ 2:40

4 x 50 @ :50

1 x 300 @ 4:00

4 x 50 @ :50

1 x 400 @ 5:20

4 x 50 @ :50

1 x 500 @ 6:40

mix in pull and stroke wherever

6 x 50 kick @ 1:05

4 x 150 rotating IMs @ 2:30

400 kick w/fins alt 100 flutter/100dolphin
kristilynn 20 days ago

6-6-25 5100SCY

500 swim

300 pull

200 kick

Main:

2 x 400 neg split @ 5:30

6 x 50 @ :55 6 fast strokes

6 x 50 back @ 1:00

6 x 50 build @ :50

6 x 50 strong @ :45

2 x 300 neg split @ 4:10

2 x 200 IM @ 3:20

2 x 100 back @ 1:40

300 easy pull

300 easy swim

300 easy kick w/fins
kristilynn 14 days ago

6-11-25 4200SCY

500 swim

300 pull

200 kick

12 x 50 4@:50, 4@:45, 4@:40

Main:

20 x 25 kick @ :35 odds fast, evens easy

6 x 150 3@2:00, 3@2:10

20 x 25 kick @ :35 odds fast, evens easy

2 x 200 pull @ 2:45

300 easy
kristilynn 14 days ago

6-12-25 5000SCY

500 swim

300 pull

200 kick

8 x 50 @ :50 3 build, 3 descend

Main:

1 x 200 @ 2:50 smooth

1 x 200 IM @ 3:15 strong

2 x 200 @ 2:50 smooth

2 x 200 IM @ 3:15 strong

3 x 200 @ 2:50 smooth

1 min break

2 x 100 @ 1:20 strong

1 x 100 easy @ 1:30

3 x 100 @ 1:20 strong

1 x 100 easy @ 1:30

4 x 100 @ 1:20 strong

1 x 100 easy @ 1:30

400 moderate kick w/fins

200 easy swim
kristilynn 12 days ago

6-13-25 4100 SCY

500 swim

300 pull

200 kick

4 x 100 @ 1:25 pull middle 50 back (I missed the intervals on these and did a straight 400)

Main:

3 x 75 IM (no fr) @ 1:15

1 x 200 2 :45 smooth

3 x 75 IM @ 1:15

1 x 200 kick @ 4:10

3 x 75 IM @ 1:20

2 x 200 IM @ 3:20

3 x 75 IM @ 1:20

1 x 200 last 50 fast

4 x 100 50 fast kick/50 easy swim @ 1:45

4 x 100 kick w/fins @ 1:45
kristilynn 10 days ago

6-16-25 4550SCY

500 swim

300 pull

200 kick

22 x 25 @ :30 5 fly, 6 ba, 6 br, 5 fr

Main:

20 x 100 @ 1:25

50 500 pace/50 easy

6 x 100 kick w/fins 3 flutter, 3 dolphin @ 1:45

2 x 200 easy pull @ 2:45
kristilynn 9 days ago

6-17-25 4700SCY

500 swim

300 pull

200 kick

4 x 50 dolphin kick on back w/fins @ :50

4 x 50 no fins 25 dolphin kick on back/25 fly @ 1:00

Main:

2 x 200 @ 3:10 100 ba/100fr

2 x 200 fr @ 2:50

2 x 100 back @ 1:40

4 x 100 IM @ 1:40

equipment change break :30ish

4 x 50 dolphin kick w/fins @:50

16 x 25 @ :30 3 fast/1 easy

8 x 50 @ 1:00 25fl/25br

2 x 300 pull @ 4:00

300 cool down
kristilynn 8 days ago

6-18-25 4800SCY

500 swim

300 pull

200 kick

6 x 75 @ 1:20 middle 25 stroke IM order

3 x 300 easy pull @ 4:15

3 x 150 @ 2:10 build to last 50 fast

8 x 75 kick @ 1:45

6 x 125 @ 2:00 25fly-75fr-25 dolphin kick

2 x 200 easy free @ 2:55

10 x 25 kick w/fins @ :30
kristilynn 7 days ago

6-19-25 5000SCY

500 swim

300 pull

200 kick

4 x 50 dolphin kick on back w/fins @ :50

4 x 50 no fins 25 dolphin kick on back/25 fly @ 1:00

Main:

2 x 200 @ 3:10 100 ba/100fr

2 x 200 fr @ 2:50

2 x 100 back @ 1:40

4 x 100 IM @ 1:40

equipment change break :30ish

4 x 50 dolphin kick w/fins @:50

16 x 25 @ :30 3 fast/1 easy

8 x 50 @ 1:00 25fl/25br

2 x 300 pull @ 4:00

300 cool down