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  1. Sarasota Y Sharks Masters GOLD Workout 9/27/17

    by , September 26th, 2017 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)

    Happy Birthday Coach Rick!

    SCY

    Warm up
    6 x 75 1:20
    6 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    3 x 100 2:15
    8 x 25 :45 sprint

    Main set
    4x
    1 x 25 :40 easy
    1 x 50 1:00 build
    3 x 25 :40 sprint 20, shut it down
    1 x 100 2:00 strong
    [RD1 best stroke-no free, RD2 choice stroke, RD3-4 IM, stroke, or free]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong 85+%
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong 85+%
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong 85+%
    3 x 25 :30 desc 1-3
    1 x 25 :30 strong 85+%

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. 9/26/17 Workout

    by , September 26th, 2017 at 08:19 AM (Swimming Through Jello)
    9/26/17 Swim Workout

    200 free/100 back/200 kick/200 pull

    5x100 free 1:30
    5x100 kick 2:00
    5x100 pull w/paddles 1:30
    //Oooh boy, paddles really emphasized how out of balance my pull is!

    5x50 free :50
    5x50 kick 1:00
    5x50 pull :50

    100 warmdown

    3050 yards - comeback record!
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