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  1. 2|5|18 30 min SCM

    by , February 5th, 2018 at 04:27 PM (Blog)
    SCM
    4x50m fr on 1:30, 25 nb fast / 25 ez
    6x50m fr on 1:30, 25 1b fast / 25 ez
    25 fr fast 1 min rested, could be about 15h
    25 br fast 1 min rested, 19
    25 br med 30 sec rested, 2 kicks per cycle
    25 fr fast
    25 flutter kick 1 min rested, 20
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  2. Sarasota Y Sharks Masters GOLD Workout 2/6/18

    by , February 5th, 2018 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    10 x 50 1:05 alt 1stroke/1free
    8 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

    Stroke set
    3x
    2 x 25 :40 perfect stroke
    2 x 25 :40 mod
    1 x 50 1:10 strong
    [RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    2x
    12 x 50 :50 pace
    1 x 200 3:00 strong

    Sprint set
    2x
    2 x 25 :45 build to race finish
    2 x 25 :45 blocks sprint 20
    :30 rest
    1 x 50 2:00 blocks sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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