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  1. Sarasota Y Sharks Masters GOLD Workout 10/12/17

    by , October 11th, 2017 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 50 1:15 kick
    4 x 100 1:30
    4 x 50 1:05 stroke

    Main set
    3x
    1 x 100 2:15 kick
    1 x 100 2:00 stroke choice
    1 x 100 2:00 IM
    1 x 100 1:45 free
    [Desc by round]

    Sprint set
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    1 x 25 :30 easy
    5 x 25 :30 fast
    1 x 25 :30 easy
    [All swims are choice]

    Free/pull set
    1 x 400 5:45 long & strong
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    8 x 50 :50 hold strong pace on each

    Warm down
    4 x 50 1:00

    Total: 4700
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  2. Oct 7-10

    by , October 11th, 2017 at 12:16 PM (The FAF AFAP Digest)

    Saturday:


    10+ mile hike


    Sunday:

    1500 EZ at Bethel Park. Wanted to do a sprint workout, but was too tired and so abandoned the effort


    Monday:

    off


    Tuesday: Swim/SCY/Solo


    Warm up:

    500 various
    100 scull
    2 x (4 x 25 burst cruise + 50 EZ)
    50 EZ

    Main sets:
    2 rounds:
    20 x 25 IM order @ 100 pace @ :40
    200 EZ

    10 x 50 cruise, alt free & kick @ :20 rest
    150 EZ

    Total: 3000


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Driving up to Hopkins later today for a bilateral ultrasound. I'm estimating a 95% chance that my left side mid-subclavian vein has re-closed. I may stop in at Pitt on the way for a bit.
    Categories
    Swim Workouts