Member Generated Workouts - Recent Threads

Kristi's workouts

kristilynn — Thu, 08 Apr 2021 16:18:06 GMT

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

RE: Kristi's workouts

kristilynn — Wed, 29 Apr 2026 15:13:35 GMT

4-29-26 4200SCY

500 swim

200 kick

28 x 100

1-4 Fl-fr @ 1:30

5-8 ba-fr @ 1:30

9-12 br-fr @ 1:35

13-16 free descend 1-4 @ 1:25

17-20 IM @ 1:40

21-24 pull @ 1:20 build

25-28 odds moderate, evens strong @ 1:25

28 x 25 @ :30

7 of each stroke IM order

RE: Kristi's workouts

kristilynn — Tue, 28 Apr 2026 16:08:42 GMT

4-28-26 4700SCY

1000 choice

8 x 50 w/fins 25zombie kick/25 streamline kick @ :50

12 x 25 alt 3 @ :30, 1 @ :25

Main:

2 x 500 @ 6:45, #1 swim, #2 pull

3 x 300 #1 swim, #2 pull @ 4:05, #3 IM @ 4:50

4 x 200 #1 swim, #2 pull @ 2:40, #3 IM, #4 choice @ 3:15

300 easy

RE: Kristi's workouts

kristilynn — Mon, 27 Apr 2026 13:28:36 GMT

4-27-26 4500SCY

800 swim

400 pull

200 kick

4 x 125 pull @ 1:40

Main:

4x:

200 IM @ 3:20

2 x 75 dolphin kick w/fins @ 1:10

2 x 50 free @ :45

2 x 25 fly @ :30

4 x 50 kick 25fast/25easy @ 1:10

4 x 50 25scull/25swim @ :55

200 easy

RE: Kristi's workouts

kristilynn — Sat, 25 Apr 2026 17:53:13 GMT

4-25-26 5000SCY

1000 choice

5 x 100 kick w/fins @ 1:35

Main:

400 pull @ 5:20

4 x 100 IM @ 1:40

300 swim @ 4:10

2 x 150 IM (no free) @ 2:30

200 pull @ 2:40

4 x 50 IM order @ :55

100 swim @ 1:30

100 IM, strong

4 x 150 kick w/fins odds flutter, evens dolphin @ 2:15

4 x 200 pull, ascend, start at 2:35, add :05 each 200

100 easy

RE: Kristi's workouts

kristilynn — Sat, 25 Apr 2026 01:39:16 GMT

4-24-26 4800SCY

500 swim

300 pull

200 kick

4x: 2 x 25 kick, 2 x 25 swim IM order by round @ :35/:30

Main:

10 x 100

1-5 moderate @ 1:25

6-10 strong @ 1:20

5 x 200

1-3 moderate @ 2:45

4-5 strong@ 2:40

2 x 500

#1 moderate @ 6:50

#2 strong

400 easy

RE: Kristi's workouts

kristilynn — Thu, 23 Apr 2026 16:27:20 GMT

4-23-26 4000LCM

500 swim

200 kick

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

3 x 100 descend @ 1:40

Main:

8 x 50 kick @ 1:00 with fins

4 x 100 moderate @ 1:40

8 x 50 choice, no free @ 1:00

4 x 100 descend @ 1:35

8 x 50 pull @ :50 descend by 4s

4 x 100 strong free @ 1:30

8 x 50 IM order strong @ 1:00

RE: Kristi's workouts

kristilynn — Wed, 22 Apr 2026 13:43:57 GMT

4-22-26 4500SCY

500 swim

300 pull

200 kick

200 25d/25s

4 x 75 @ 1:20 fl-br-fr by 25

Main:

4x:

300 @ 4:15 every 4th length fly

4 x 50 easy @ :50

3x:

kick w/fins

200 strong @ 2:55

100 easy 1:35

100 easy

RE: Kristi's workouts

kristilynn — Tue, 21 Apr 2026 14:43:09 GMT

4-21-26 4600SCY

800 swim

200 kick

4 x 50 k/s @ :55

6 x 50 d/s @ :50

Main:

4x (rounds 3 & 4 pull option):

4 x 50 rd 1-2 @ :45, rd 3-4 @ :40

4 x 100 strong rd 1-2 @ 1:25 rd 3-4 @ 1:20

1 x 100 easy @ 1:30

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

RE: Kristi's workouts

kristilynn — Mon, 20 Apr 2026 14:16:23 GMT

4-20-26 4300SCY

500 swim

300 pull

200 kick

6 x 100 @ :05 rest

odds w/paddles 50 swim/50 kick on back

evens build swim

Main:

1 x 200 technique focus @ 2:50

1 x 100 moderate free @ 1:30

2 x 100 build @ 1:25

1 x 100 moderate free @ 1:30

8 x 25 @ :30 odds easy, evens fast

1 x 100 moderate free @ 1:30

4 x 50 turn focus @ :45

1 x 100 moderate free @ 1:30

IM Set:

1 x 200 IM @ 3:20

2 x 100 IM @ 1:40

8 x 25 2 ea stroke IM order @ :30

4 x 50 1 ea stroke IM order @ :50

4x:

kick w/fins

25 @ :30, 50 @ :45, 75 @ 1:05

100 easy

RE: Kristi's workouts

kristilynn — Mon, 20 Apr 2026 02:00:19 GMT

4-19-26 5000SCY

500 swim

200IM-175fr-150IM-125fr-100IM-75fr-50ba-25fr

200 kick

4x:

4 x 25 @ :30 sprint

200 pull @ 2:50

600 IM (done as 100IMs) @ 9:45

2 x 300 pull @ 4:00

12 x 50 kick w/fins 1-6 @ :50, 7-12 @ :45

400 easy

RE: Kristi's workouts

kristilynn — Fri, 17 Apr 2026 14:51:06 GMT

4-17-26 4400SCY

500 swim

300 pull

200 kick

4 x 50 odds: :20 vertical kick + 25 overkick/25 swim, evens: swim Golf

4 x 50 @ :55 25 human stroke/25 swim

4 x 50 @ :50 descend

Main:

4 x 150 strong @ 2:00

200 @ 3:00

3 x 150 @ 2:05

200 @ 2:55

2 x 150 @ 2:10

200 @ 2:50

1 x 150 @ 2:15

200 @ 2:45

descend all 4 200s, maintain same strong pace on all 150s

4 x 100 kick w/fins @ 1:35

200 easy

RE: Kristi's workouts

kristilynn — Thu, 16 Apr 2026 14:57:31 GMT

4-16-26 4400LCM

400 swim

200 pull

400 kick w/fins

2x:

4 x 50 @ :55, rd 1 breathe 3-5-7-5 by 50, rd 2 descend

Main:

500 swim @ 7:40

5 x 100 descend* @ 1:45

400 pull @ 6:00

4 x 100 descend @ 1:40

300 IM @ 5:45

3 x 100 descend @ 1:35

200 choice @ 3:20

2 x 100 descend @ 1:30

100 IM

*descend to strong and descend to the same time on all of the descend sets

100 easy

RE: Kristi's workouts

kristilynn — Wed, 15 Apr 2026 21:13:40 GMT

4-15-26 4500SCY

500 swim

300 pull

200 kick

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

Main:

4x:

4 x 25 build @ :30

1 x 175 meet or beat your best 200 race time

1 x 125 easy

reset to top/bottom

Post Set:

6 x 100 pull @ 1:20

6 x 50 kick w/fins @ :50

200 easy

RE: Kristi's workouts

kristilynn — Wed, 15 Apr 2026 00:09:59 GMT

4-14-26 5000SCY

500 swim

400 pull

300 kick

200 choice drill

100 build free

Main:

3x:

4 x 25 @ :30 (stroke IM order by round)

4 x 50 @ :55 (rd 1 fl-ba, rd 2 ba-br, rd 3 br-fr)

2 x 200 free @ 2:45

4 x 75 pull @ 1:00

Kick set:

4 x 50 kick 25fast/25easy @ 1:05

300 choice cool down

RE: Kristi's workouts

kristilynn — Mon, 13 Apr 2026 16:31:25 GMT

4-13-26 4500SCY

500 swim

300 pull

200 kick

Main:

10 x 50 pace* @ :55

200 easy @ 3:00

5 x 100 pace @ 1:30

200 easy @ 3:00

2 x 200 pace @ 3:00

200 easy @ 3:00

1 x 300 pace

200 easy

*500 pace (I was not able to hold my 500 pace throughout, but I tried very hard and had more lactic acid in my system then I have had for a long time)

Post set:

6 x 50 kick w/fins @ :50

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

400 easy

RE: Kristi's workouts

kristilynn — Fri, 10 Apr 2026 14:05:00 GMT

4-10-26 5000SCY

500 swim

300 pull

200 kick

200 scull/drill/kick/swim by 50s

4 x 50 25 no-free/25 free @ :50

4 x 50 #2 & #3 no free @ :55

Main:

8 x 100 IM rotate 25 kick @ 1:50

8 x 100 25 IM order/75 fr @ 1:30

100 easy @ 2:00

4 x 100 IM descend @ 1:45

200 IM fast @ 3:20

4 x 150 pull, descend @ 2:00

500 choice cool down

RE: Kristi's workouts

kristilynn — Thu, 09 Apr 2026 13:36:52 GMT

4-9-26 4600SCY

600 swim

200 pull

200 kick

2 x 150 back 50d/50s/50k

4 x 50 w/fins 25 zombie kick/25 choice swim

Main:

4 x 500

#1 @ 8:10 75 back/25fr

#2 @ 7:40 50 ba/50fr

#3 @ 7:10 25ba/75fr

#4 @ 6:40 fr

Post set:

3 x 200 pull aerobic, steady pace @ 2:40

3 x 100 kick w/fins @ 1:35

200 cool down

RE: Kristi's workouts

kristilynn — Wed, 08 Apr 2026 13:32:20 GMT

4-8-26 4800SCY

800 swim

200 kick

3 x 100 descend @ 1:30

4 x 50 speed builders @ :45

Main:
200

2 x 75 descend

200

4 x 75 descend

200

6 x 75 descend by 3s

200

8 x 75 descend by 4s

200

10 x 75 descend by 4s, last 2 fast

200

all 200s moderate free @ 2:50

all 75s @ 1:05

50 cool down

RE: Kristi's workouts

kristilynn — Tue, 07 Apr 2026 13:48:19 GMT

4-7-26 4600SCY

500 swim

300 pull

200 kick

4 x 50 scull/swim @ :55

4 x 50 back @ :55

4 x 50 sprint-easy-sprint by thirds @ :50

Main:

200 @ 2:50 1st 50 strong

50 easy @ :50

200 @ 2:50 1st 100 strong

50 easy @ :50

200 @ 2:50 first 150 strong

50 easy @ :50

200 @ 2:50 all strong

50 easy @ :50

400 @ 5:30 strong pace, get average 100 pace

2 x 200 @ 2:50 faster pace than the 400

4 x 100 @ 1:30 descend starting at pace from the 200s

4 x 200 pull @ 2:50 ascend to cool down

RE: Kristi's workouts

kristilynn — Mon, 06 Apr 2026 16:22:22 GMT

4-6-26 4600SCY

800 swim

200 kick

4 x 50 scull/swim @ :55

4 x 50 breathe 3-5-7-9 @ :45

4 x 50 IM order @ :55

Main:

2*x:

4 x 100 descend @ 1:25

4 x 50 kick @ 1:05

3 x 100 descend @ 1:25

3 x 50 kick @ 1:05

2 x 100 descend @ 1:25

2 x 50 kick @ 1:05

1 x 100 strong @ 1:25

1 x 50 kick @ 1:05

*on round 2 replace the kick with fly @ :55

RE: Kristi's workouts

kristilynn — Sat, 04 Apr 2026 23:38:26 GMT

4-4-26 5000SCY

800 swim

200 kick

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

4 x 75 25 drill/50 build @ 1:10

4 x 25 build @ :30

Main:

4x:

75 @ 1:15

100 @ 1:15

125 @ 1:55

150 @ 1:55

200 easy, reset to next top/bottom

(100 and 150 are strong, other swims are active recovery)

500 kick w/fins, neg. split

300 easy

RE: Kristi's workouts

kristilynn — Sat, 04 Apr 2026 02:32:00 GMT

4-3-26 4500SCU

800 swim

200 kick

6 x 50 scull/swim @ :55

2 x 150 middle 50 ba @ 2:15

Main:

4x:

300 @ 4:30 every 3rd length back, descend by round

4 x 50 @ :50 25ba/25fr, descend

Kick set (w/fins):

2x:

200 strong @ 3:00

100 moderate @ 1:40

300 easy pull

RE: Kristi's workouts

kristilynn — Wed, 01 Apr 2026 14:55:47 GMT

4-1-26 4800SCY

500 swim

300 pull

200 kick

12 x 25 alt 2 @ :20, 2 @ :25

4 x 50 @ :50 h/e, e/h, build, hard

Main:

6 (5 x 100):

1-5 @ 1:20

6-10 1 @ 1:15, 2 @ 1:20, 1 @ 1:30, 1 @ 1:15

:30 for equipment change

11-15 kick w/fins @ 1:40

16-20 pull @ 1:20

21-25 same as 6-10

26-30 IM @ 1:40

300 choice cool down

RE: Kristi's workouts

kristilynn — Tue, 31 Mar 2026 13:29:20 GMT

3-31-26 4700SCY

500 swim

300 pull

200 kick

6 x 50 @ :55 2 fl-fr, 2 ba-fr, 2 br-fr

Main:

2x:

3 x 100 @ 1:20 all strong

300 @ 4:15 easy

2 x 150 @ 2:00 moderate

4 x 50 rd 1 : fl-ba @ rd 2 : br-fr @ :50

:30 rest

Post set:

500 pull breathe 3-5-7 by 50 @ 7:00

6 x 50 @ :55 25 1 breath/25 easy

400 choice easy