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  1. 9|28|17 26 yard pool

    by , September 28th, 2017 at 05:23 PM (Blog)
    5 x 208 fr on 5:00 (2 min rest or less)

    156 one arm drill
    • dead arm facing back, alternate left and right arm per 52 yard

    520 kick (10:50)
    • alternate lengths with flutter and frog

    312 with fins doing various fun drills

    26yd fly from block fast

    26yd br from block fast

    13 months have passed since last attended swim meet. I'll do one before 2018

    Updated September 28th, 2017 at 05:32 PM by __steve__

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  2. Sarasota Y Sharks Masters GOLD Workout 9/29/17

    by , September 28th, 2017 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 100 1:30

    Kick set
    4 x 125 2:45 last 25 fast

    Main set
    4x
    1 x 50 1:00 25fast/25easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    2 x 25 :40 sprint 20, shut it down
    2 x 25 :40 fast
    2 x 25 :40 easy
    [RD1/2 stroke choice, RD3/4 choice-free]

    Free/pull set
    15 x 100 1:30 alt 2 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4500
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