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  1. Sarasota Y Sharks Masters GOLD Workout 3/22/18

    by , March 22nd, 2018 at 04:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    6 x 50 1:15 stroke
    3 x 100 1:45

    Kick set
    8 x 50 1:20

    IM/stroke set
    2x
    1 x 100 2:15 25strong/75easy
    1 x 100 2:15 50strong/50easy
    1 x 100 2:15 75strong/25easy
    1 x 100 2:15 100strong
    [RD1 IM/stroke, RD2 choice]

    Free/Pull set
    1 x 400 6:20 300strong/100mod
    2 x 300 5:00 200strong/100mod
    3 x 200 3:10 100strong/100mod
    4 x 100 1:40 strong

    Warm down
    4 x 50 1:00

    Total: 4300
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  2. 3/22/18 Workout

    by , March 22nd, 2018 at 09:53 AM (Swimming Through Jello)
    Slept in Wednesday, just needed some extra rest.

    Thursday 3/22/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    200 fast 3:30 (free 2:00)
    4x25 EZ :40
    200 fast 3:30 (kick 2:44)
    4x50 EZ 1:10
    200 fast 3:30 (back 2:12)
    4x75 EZ 1:30
    200 fast 3:30 (pull 2:03)
    4x100 EZ 1:50
    200 fast (breast 2:28)

    8x50 k/dr IMO :60

    3200

    Coach was inspired by Pieroni's 1:29 200 last night so we got to do fast 200s today. Pretty happy with how I did - not where I want to be by May but better than the sluggish I've felt the past week and a lot better than the last time I did any fast 200s a couple weeks ago.
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