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  1. Sarasota Y Sharks Masters GOLD Workout 9/6/18

    by , September 5th, 2018 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:30
    6 x 50 1:05 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    Main set
    3x
    1 x 100 2:15 stroke
    1 x 100 1:45 free
    1 x 100 2:00 IM or alt 25st/25fr
    [RD1 IM strong, RD2 free strong, RD3 stroke strong]
    [All other swims mod w/perfect stroke]

    Freestyle set
    2x
    4 x 75 1:10 desc 1-4
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  2. Tuesday 9/4/18

    PM LCM w/ Trip + Jack @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:30 BK k/sw/dr/bld w/ fins
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x75 @ 1:30 kick H.A.S. alternate 50 FL/50 FR w/ fins + SNKL

    10x100 @ 1:40
    odd: FR
    even: BK

    Total: 3400

    Updated September 5th, 2018 at 09:13 AM by Calvin S

    Categories
    Swim Workouts