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  1. 2|8|18 scm

    by , February 9th, 2018 at 08:07 PM (Blog)
    scm
    350 warmup
    4 x 25m fr afap - probably 14.9 - 15.1
    5 x 15m fr on 2:00 fast/10m easy/25m easy bk
    6 x 25m one arm fr fast on 2:00
    • left arm 18ís / right arm 21 - need to step back and reevaluate
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  2. Sarasota Y Sharks Masters GOLD Workout 2/12/18

    by , February 9th, 2018 at 11:56 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 1:05 stroke
    8 x 25 :30 strong

    Kick set
    6 x 75 1:40 last 25 fast

    Freestyle/pull set
    3 x 200 3:00 long & strong
    2 x 100 1:30 neg split
    1 x 50 1:00 mod
    1 x 50 :50 mod
    2 x 100 1:20 neg split
    3 x 200 2:40 desc 1-3

    Stroke set
    4x
    1 x 25 :40 perfect stroke
    1 x 50 1:05 build
    1 x 75 1:30 IM or stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    2 x 25 :40 easy
    2 x 25 :40 fast
    1 x 50 1:10 easy
    1 x 50 1:20 fast
    1 x 100 1:45 easy
    1 x 100 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4450
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