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  1. Sarasota Y Sharks Masters GOLD Workout 9/7/18

    by , September 6th, 2018 at 11:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4x
    1 x 100 2:15 mod
    2 x 25 :45 fast

    Sprint set
    2 x 75 1:45
    2 x 75 1:30
    2 x 75 1:15
    1 x 50 1:15 easy
    3 x 50 1:15
    3 x 50 1:00
    3 x 50 :45
    1 x 50 1:15 easy
    4 x 25 :40
    4 x 25 :30
    4 x 25 :20
    [All swims fast and choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    2 x 150 2:15 last 50 strong
    4 x 75 1:05 all strong

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. 9/6/18 Workout

    by , September 6th, 2018 at 11:09 AM (Swimming Through Jello)
    Thursday, 9/6/2018 Pool Workout

    Sore from pressing and ring dips Tuesday, probably a little from LCM Monday. Took a bit to get into the swing of things.

    300 fr/300 k/300 p/300 fr Dx100

    3x{6x75 fr 1:20 br 3/5 x25
    6x50 st/fr :55
    6x25 D1-3 :30}

    200 warmdown

    4100

    Updated September 6th, 2018 at 04:07 PM by JPEnge

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