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  1. 10/03/17: evening

    by , October 3rd, 2017 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 burst and cruise on 1:00

    1 x 100 on 2:00 DPS
    4 x 25 on :45 fast
    1 x 200 on 3:30 pull
    4 x 25 on :45 burst and cruise
    1 x 300 on 4:30 build by 100
    4 x 25 fast on :45
    1 x 400 on 6:30 focus streamline and DPS
    4 x 25 fast on :45

    200 loosen and out
    [Masters/Rec/2300 yds/60 min]
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 10/4/17

    by , October 3rd, 2017 at 11:14 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 25swim/25kick/25swim
    3 x 100 1:30
    16 x 25 :40 stroke 4 of each

    Freestyle set (no gear)
    3x
    1 x 100 2:00 easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast

    Main set
    1 x 200 4:30 kick
    1 x 200 3:30 IM
    1 x 200 3:00 free pull neg split
    2 x 100 2:15 kick
    2 x 100 2:00 IM
    2 x 100 1:45 free pull desc 1-2
    4 x 50 1:15 kick
    4 x 50 1:05 stroke, IM order
    4 x 50 :50 free pull strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized