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  1. Tuesday 8/28/18

    PM LCM w/ Trip and Jack @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 @ 1:00 kick w/ fins + SNKL
    odd: FL H.A.S.
    even: FR in S-line
    2x150 @ 2:10 swim D1-2 w/ SP

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL
    3 - swim 12.5M UW kick off every wall
    3 - swim D1-3 (2:38, 2:33+, 2:24)

    100 EZ
    2x100 @ 1:45 @ TARGET MIDDLE 200 OF 400 PACE (1:08+, 1:07+)
    200 EZ

    Total: 4500
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 8/29/18

    by , August 28th, 2018 at 10:57 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 choice

    Kick set
    4x
    1 x 50 1:15 mod
    2 x 25 :45 fast

    Stroke set
    4x
    3 x 25 :45 drill
    1 x 75 1:30 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Freestyle set
    [desc each group of 3]
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 2:00 easy

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 easy

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized