Kristi's workouts

6-20-25 4700SCY

500 swim

300 pull

200 kick

3 x 100 @ 1:30 build

4 x 50 @ 1:00 fast/easy, east/fast, easy, fast

Main:

8 x 50 fl/fr @ :50

4 x 100 pull @ 1:20

8 x 50 ba/fr @ :50

2 x 200 swim @ 2:45

8 x 50 br/fr @ :55

Post set:

12 x 75 start @ 1:15 drop :05 every 3

6 x 50 easy kick @ :10 rest

6-21-25 5000SCY

500 swim

300 pull

200 kick

100 scull

Pre-set:

6 x 50 25k/25s @ 1:00

3 x 100 IM 1:45

Main:

300 swim @ 4:15

2 x 150 strong @ 2:05

300 swim @ 4:15

3 x 100 strong @ 1:25

300 pull @ 4:00

6 x 50 25ba/25br @ :55

300 pull @ 4:00

12 x 25 alt 2 fly @ :30, 2 fr @ :25

Post set:

6 x 100 kick w/fins odds flutter @ 1:30, evens dolphin @ 1:35

400 cool down  

6-23-25 5000SCY

Warm up:

500 swim

300 pull

200 kick

8 x 50 @ :50 25stroke/25fr 2 ea stroke

Main:

12 x 100 alt 3 @ 1:15/3 @ 1:40

12 x 75 alt 2 @ 1:00/3 @ 1:20

12 x 100 same as above

Cool down:

200 easy kick

100 easy pull

6-24-25 4700SCY

800 choice

200 kick

4 x 50 scull/swim @ 1:00

3 x 100 descend @ 1:30

Main:

300 free @ 4:15

250 free/50 back @ 4:30

250 free/50 kick @ 5:15

3 x 100 descend @ 1:30

300, middle 100 back @ 4:30

50 kick/250 free @ 5:15

50 back/250 free @ 4:30

300 build

5 x 100 w/fins and paddles 50 kick, 50 swim @ 1:30

300 easy pull

6-25-25 4600SCY

500 swim

300 pull

200 kick

Main:

2x:

200 moderate @ 2:50

6 x 50 no free @ :55

200 moderate @ 2:50

3 x 100 IM @ 1:45

Kick set (w/fins):

8 x 100 kick 2 @ 1:35, 2 @ 1:40, 2 @ 1:25, 2 @ 1:30

16 x 25 @ :30 4 underwater kick, 4 12.5 fast, 4 last half fast, 4 underwater kick

Post set/cool down:

200 pull @ 2:50

4 x 50 fly/fr @ :50

6-26-25 5000SCY

500 swim

300 pull

200 kick

4 x 50 kick IM order @ 1:05

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

4 x 50 descend @ :45

Main:

2x:

2 x 50 fly @ :55

2 x 100 (50fl/50ba) @ 1:50

2 x 50 back @ :55

2 x 100 (50ba/50br) @ 1:50

2 x 50 br @ :55

2 x 100 (50br/50fr) @ 1:50

2 x 50 fr @ :45

2 x 100 (50fr/50fl) @ 1:40

1 x 200 IM @ 3:20

200 kick w/fins

400 easy swim

6-30-25 4500SCY

500 swim

300 pull

200 kick

3 x:

One round each stroke

4 x 25 stroke @ :30

1 x 100 stroke kick @ 2:00

1 x 100 IM @ 1:45

Main:

3x:

200 @ 2:50

200 @ 2:45

200 @ 2:30

Post set/cool down:

200 smooth swim

4 x 50 kick @ 1:05

200 smooth pull

4 x 50 kick @ 1:05

7-1-25 5000SCY

800 choice

200 kick

6 x 50 scull/swim @ :55

6 x 50 kick w/ fins @ :50

Main:

600 @ 8:20 (open turn at the 200s to get time and descend the 200s)

4 x 50 sprint @ :55

500 @ 6:50 (open turn at the 250, neg split)

2 x 50 sprint @ :50

400 pull @ 5:30 (open turn at the 200, neg split)

4 x 50 sprint @ :55

300 @ 4:10 (open turn at the 150, neg split)

2 x 50 sprint @ :45

200 strong @ 3:00

4 x 50 sprint @ :55

100 strong @ 1:40

2 x 50 sprint @ :40

300 easy cool down

7-2-25 4800SCY

500 swim

300 pull

200 kick

Main:

4 x 50 IM order 25fast stroke/25 easy

2 x 200 smooth @ 2:50

4 x 50 IM order 37.5 fast stroke/12.5 easy

2 x 200 smooth IM @ 3:20

4 x 50 IM order all fast stroke

2 x 200 smooth @ 2:50

w/fins:

4 x 100 back @ 1:40 underwater 12.5 off all walls

4 x 50 dolphin kick @ :45

10 x 25 fly @ :30

Pull set:

2 x 75 @ 1:05

2 x 75 @ 1:00

4 x 75 @ :55

400 easy swim

150 easy kick w/fins

7-3-25 5000SCY

Warm Up:

500 S

300 P

200 K

4 x 50 Free [Breathe to “weak” side] @ :50

4 x 50 [25 Back Scull / 25 Swim] @ :55

2 x 100 Strong @ 1:30

Main Set :

3 x 200        @  2:50

500              @  6:40

3 x 100        @  1:30

500              @  6:40

3 x 50          @  :50

500              @  6:40

50 easy

***descend 500s 1 – 3, 200s100s50s active recovery, pull optional

Kick w/fins:

50-100-150-150-100-50 alt. flutter/dolphin by distance, :05-:10 rest

100 easy