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  1. Sarasota Y Sharks Masters GOLD Workout 4/26/18

    by , April 25th, 2018 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:00 [2:00] 50st/50fr
    6 x 50 1:05 [1:00] 25fast/25easy choice
    1 x 200 5:00 [4:30] kick

    Sprint set
    6 x 50 1:20 [1:10] Alt 1easy/1fast choice
    1:00 rest
    2 x 100 4:00 choice sprint broken at the 50 for 5secs

    Main set
    3x
    1 x 100 1:45 [1:45] free
    1 x 100 2:00 [2:00] stroke choice
    1 x 100 2:30 [2:15] kick
    [RD1 kick is strong, RD2 stroke is strong, RD3 free is strong]

    Freestyle set
    7 x 200 3:10 [3:00] neg split [#7 no gear]
    -OR-
    16 x 50 1:05 [1:00] alt 1easy/2fast no gear

    Warm down
    4 x 50 1:00

    Total: 4000
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  2. Tuesday 4/24/18

    AM SCY Solo @ LRRC "Lactic Hold"

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (every 3rd 25 BR)
    100 I.M. drill

    4x50 @ :50
    odd: inside flags FAST
    even: between flags FAST
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 swim
    100 EZ

    3x
    4x25 @ :15 rest 15M BURST w/ chute
    1:00 REST
    100 @ 2:00 push FAST (:57, :57, :57)
    3x100 @ 1:15 lactic hold
    2:00 REST

    100 EZ

    Updated April 24th, 2018 at 10:39 PM by Calvin S

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