Kristi's workouts

7-18-25 5000SCY

500 swim

400 pull

4 x 50 kick w/board @ :10 rest

Main:

3x:

6 x 50 1-3 descend @ :50, 4-6 strong @ :45

1 x 200 pull @ 2:40

1 x 100 back @ 1:40

4 x 50 @ :55 25fly-25ba

4 x 50 @ :55 25br-25fr

Post set:

400 strong and neg. split

400 easy kick w/fins

100 cool down

7-19-25 4400SCY

300 swim

200 kick alt 25 flutter/25 dolphin

300 pull

200 kick front, side, side, back by 25

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

4 x 50 25 human stroke/25 swim @ 1:00

4 x 50 build @ :50

6 x 200 @ 3:00

#1 swim, DPS

#2 snorkel

#3 snorkel, paddles, buoy

#4 snorkel, paddles

#5 snorkel

#6 strong

3x:

100 kick @ 2:00

50 build @ 1:00

50 fast @ 1:00

100 smooth swim @ 1:30

50 build kick @ 1:10

50 fast kick @ 1:10

100 easy

whole-group snake swim 6 lanes x 2= 300

sprint from the blocks, each from the other end

7-21-25 5000SCY

300 swim

300 pull

200 kick

4 x 100 IM @ 1:45

4 x 50 no free @ 1:00

Main:

6 x 150 @ 2:05 descend by 2s

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

6 x 150 @ 2:10 middle 50 no free

Post set w/fins:

8 x 75 @ 1:20 kick/fly/kick by 25

200 cool down

7-23-25 4600SCY

Solo swim at McMurtrey Aquatic Center in Bakersfield, CA

1000 swim

800 pull

200 kick

Main:

24 x 25 @ :30 6 of each stroke

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

8 x 75 rotating IM @ 1:20

6 x 100 2 @ 1:30, 2 @ 1:25, 2 @ 1:20

200 easy

7-29-25 5000SCY

500 swim

400 pull

300 kick

200 IM drill

100 scull

Main:

3x:

4 x 50 descend to fast @ :50

50 easy @ :50

3 x 50 sprint @ :50

100 easy @ 1:30

2 x 50 dolphin kick w/fins @ :50

100 easy @ 1:30

2 x 50 fly @ 1:00

100 easy @ 1:30

2 x 50 back kick w/fins @ :50

100 easy @ 1:30

2 x 50 back @ 1:00

100 easy @ 1:30

2 x 50 breast kick @ 1:10

100 easy @ 1:30

2 x 50 breast @ 1:00

100 easy @ 1:30

2 x 50 flutter kick w/fins @ :50

100 easy @ 1:30

2 x 50  free @ :50

100 easy @ 1:30

400 cool down

7-30-25 4800SCY

500 swim

300 pull

200 kick

6 x 50 25ba/25fr @ :55

3 x 100 build @ 1:30

Main:

5 x 100 @ 1:20 even pae

4 x 150 @ 2:10, build second half

3 x 200 @ 2:40 descend

2 x 250 @ 3:30 build second half

1 x 300 neg split @ 4:00

Post set:

6 x 50 streamline dolphin kick w/fins @ :50

4 x 100 @ 1:30 ascend

7-31-25 5500SCY

1000 choice 

Main:

3 x 300 pull descend @ 4:00

4 x 200 IM @ 3:20

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

4 x 150 descend @ 2:10 

2 x 250 pull @ 3:20

4 x 100 IM @ 1:40

4 x 75 kick w/fins odds dolphin-flutter-dolphin evens flutter-dolphin-flutter by 25 @ 1:15

Cool down:

200 easy swim 

100 scull/swim by 25

8-1-25 4950SCY

500 swim

300 pull

200 kick

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

Main:

5 x 150 @ 2:10

6 x 50 fl/ba @ 1:00

4 x 200 @ 2:50

6 x 50 ba/br @ 1:00

3 x 250 @ 3:20

6 x 50 br/fr @ 1:00

Cool down:
300 kick

8-2-25 5100SCY

400 swim

4 x 100 @ 1:30 #1 fist drill, #2 75fists/25swim, #3 50 fists/50swim, #4 25 fists/75 swim

8 x 50 1-4 25 drill/25 build, 5-8 build @ :50

Main:

500 moderate @ 6:50

200 strong @ 2:40

150 build @ 2:10

50 easy @ :50

400 stronger pace than 500 @ 5:25

200

150

50

300 stronger pace than the 400 @ 4:00

200

150

50

(200, 150, 50 same throughout the set)

Kick set w/fins:

25-50-75-100-100-75-50-25 on :10 rest

4 x 50 @ :60 hypoxic (start with 5 breaths for the 1st 50 and reduce by 1 each 50)

8 x 50 IM order @ :55

8-11-25 4800SCY

500 swim

300 pull

200 kick

Main:

4 x 100 descend @ 1:25

400 @ 5:30

8 x 50 descend each 2 @ :50

400 @ 5:30

4 x 100 kick w/fins @ 1:35

equipment change break

4 x 100 hold fast average @ 1:30

12 x 75 3 @ 1:15, 3 @ 1:10, 3 @ 1:05, 3 @ 1:00

Cool down:

100 kick, 300 pull, 100 kick