Kristi's workouts

7-4-25 4400SCM

Happy 4^th of July!

400 swim

400 pull

400 kick w/fins

400 100 catch-up drill/100 finger-drag/100 scull/100 build

Main:

4 x 25 choice sprint @ :10 rest

4 x 50 25 stroke/25 free @ 1:00

4 x 75 stroke/free/stroke by 25 @ :10 rest

4 x 100 free @ 1:35 descend 1-4

4 x 150 free/stroke/free by 50 @ 2:30

4 x 200 pull @ 3:00 neg split each 200

400 easy

7-7-25 4300SCY

I tweaked my back water skiing yesterday making this morning a struggle.  Flip turns were a no-go.  I had to modify the workout because I couldn't make the intervals.

650 swim (This was supposed to be 500 swim, 300 pull)

200 kick

3 x 300 50 kick+250 swim @ :10 rest (These were supposed to be 50 kick/100IM/150 swim)

4 x 50 @ :45

3 x 100 @ 1:20 (1:30 for me)

3 x 150 IM (I did them free and still didn't make the interval)

200 pull

2 x 150 @ 2:10 (I did them on the 2:15)

2 x 100 @ 1:15 (I did them on the 1:30)

4 x 50 @ :40 (I did them on the :45)

5 x 125 kick w/fins @ :10 rest 

175 easy

7-8-25 4800SCY

550 swim

350 pull

250 kick (w/fins)

150 drill                                                                         

50 x 50

1-10 free, odds build, evens easy @ :45

11-19 IM order, no free @ 1:00

20 free @ :50

21-30 odds fast stroke, evens easy free @ :50

31-40 free @ :45

41-50 free @ :40                                                       

150 drill

250 kick (w/fins)

350 pull

550 swim  (I only had time for a 250)

7-9-25 4800SCY

500 swim

300 pull

200 kick

4 x 50 IMO order 25k/25s @ 1:00

3 x 100 pull build @ 1:30

Main:

8 x 75 IM (no free) @ 1:20

4 x 125 @ 1:50 100 free/25 fly

3 x 50 streamline dolphin kick @ 1:00

8 x 75 same as above

4 x 125 @ 1:50 100 free/25 back

3 x 50 streamline flutter kick @ 1:00

4 x 200 pull @ 2:45

7-10-25 4700SCY

800 choice

200 kick

4 x 50 25 stroke/25fr @ :50

3 x 100 descend @ 1:30

Main:

8 x 50 kick @ :50 with fins

4 x 100 moderate @ 1:30

8 x 50 choice, no free @ 1:00

4 x 100 descend @ 1:30

8 x 50 pull @ :45 descend by 4s

4 x 100 strong free @ 1:30

8 x 50 w/fins & paddles @ :45

4 x 100 IM @ 1:40

7-11-25 5000SCY

500 swim

300 pull

200 kick

6 x 50 scull/swim @ 1:00

8 x 25 alt 2 @ :20/2 @ :25

Main:

800 smooth, work underwaters off walls

700 pull (200fr-100ba-200fr-200ba)

600 (200IM-100IM-200IM-100IM)

500 (300 strong-200easy)

400 kick

300 back

200 easy

7/14/25 5000SCY

500 swim

300 pull

200 kick

14 x 25 @ :30 4 fly, 3 ba, 3 br, 4 fr

6 x 50 25scull/25 drill @ 1:00

Main:

8 x 400 @ 5:40

#1 200 strong/200 easy

#2 100 easy/200 strong/100 easy

#3 200 easy200 strong

#4 100 strong/100 easy/100 strong/100 easy

#5 100 easy/100 srong/100 easy/100 strong

#6 -8 same as #1-3

150 easy

7-15-25 4800SCY

600 swim

400 pull

200 kick

3 x 100 kick w/fins 50dolphin/50flutter @ 1:40

Main:

1 x 200 @ 2:50

6 x 50 @ :55 fly/ba

2 x 200 #1 @ 2:50 #2 @ 2:40

6 x 50 free @ :45

3 x 200 #1 @ 2:50 #2 @ 2:40 #3 @ 2:30

:20 to change equipment

6 x 50 kick w/ fins @ :50

:20 to change equipment

4 x 200 pull #1-2 @ 2:40, #3-4 @ 2:30

6 x 50 @ :55 br/fr

300 cool down

7-16-25 4700SCY

900 swim

4 x 50 kick @ 1:05

20 x 25 4 on each interval starting @ :30 going down by 5 to :20 and back up

Main:

26 x 100 @ 1:30

1-4 alt 12.5 fast/12.5 easy

5-8 alt 25 fast/25 easy

9-12 alt 37.5 fast/12.5 easy

13-16 50 fast/50 easy

17-20 62.5 fast/37.5 easy

21-24 75 fast/25 easy

25-26 all fast

6 x 50 kick @ 1:10

200 streamline kick w/fins 100 flutter/100 dolphin

7-17-25 4700SCY

800 choice swim

300 pull

200 kick

2 x 250 swim @ 3:20

1 x 500 pull @ 6:40

4 x 50 @ :55 fr/ba

2 x 200 swim @ 2:50

1 x 400 pull @ 5:20

4 x 50 @ :55 fr/br

2 x 150 swim @ 2:10

1 x 300 pull @ 4:00

4 x 50 choice @ :55

2 x 100 swim @ 1:30

1 x 200 pull @ 2:40

4 x 50 kick w/fins @ :50

300 cool down