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  1. Sarasota Y Sharks Masters GOLD Workout 9/24/18

    by , September 22nd, 2018 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    8 x 25 :40 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 100 2:15
    4 x 50 1:15
    6 x 25 :45 fast

    Freestyle set
    8 x 50 :50 pace
    1 x 400 6:00
    6 x 50 :50 desc 1-3/4-6
    1 x 300 4:30 neg split
    4 x 50 :50 strong
    1 x 200 best effort

    Sprint set
    4x
    1 x 50 1:15 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 50 1:15 fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  2. Workout 09/22/18: morning

    by , September 22nd, 2018 at 12:36 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (plus extra 150)
    8 x 25 burst and cruise

    4 x 125 on :15sr (50 free, 25 stroke, 50 free) (extra 100)
    300 pull (extra 50)
    8 x 50 on 1:15 (odd stroke, even build)
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ==========================
    A good crowd today with Greg, Meg, Libby, Kevin, Rebecca, and Mary.
    Categories
    Swim Workouts
  3. Friday 9/21/18

    PM SCY Solo @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 25 dr/25 swim
    Odd: FR
    Even: FL

    4x300 @ 3:30 D1-4 pull w/ paddles + SNKL (3:22+, 3:19, 3:18, 3:16)

    100 EZ

    Total: 3100
    Categories
    Uncategorized