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  1. sarasota Y Sharks Masters GOLD Workout 2/9/18

    by , February 8th, 2018 at 12:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    4 x 50 1:15 stroke
    3 x 100 2:30 kick
    2 x 100 1:45
    4 x 50 :50 strong

    Stroke set
    5 x 100 2:15 IM
    [Swim #1 strong free, #2 strong brst, #3 strong back, #4 strong fly, #5 all strong]

    Sprint set
    8 x 50 1:05 alt 1easy/1fast choice

    Freestyle/pull set
    2 x 50 1:00 desc
    1 x 100 1:40 strong
    3 x 50 1:00 desc
    1 x 150 2:30 strong
    4 x 50 1:00 desc
    1 x 200 3:20 strong
    5 x 50 1:00 desc
    1 x 250 4:10 strong
    6 x 50 1:00 desc 1-3/4-6
    1 x 300 strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  2. 2/8/18 Workout

    by , February 8th, 2018 at 09:56 AM (Swimming Through Jello)
    Last workout with the team before vacation. Going to bring my swim stuff, maybe there will be a lap pool that isn't too crowded.

    Thursday, 2/8/2018 Pool Workout

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

    5x100 1:30 fr 3 dolphin kicks per wall

    5x200 3:15 progressive backstroke (200fr, 150fr+50bk, etc) trying to hold same time
    //Was pretty much 2:20 through the whole thing. Last 200 back was tough, even with the plenty of rest.

    150 FAST (ish, body wasn't cooperating after high effort 200 back)

    100 EZ

    12x25 :30 fins UWK/EZ/Fast/EZ

    12x50 :50 pull w/ paddles breathe 3/breathe 5/breathe 7 x3

    200 warmdown

    3500
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  3. 2|7|18 SCM

    by , February 8th, 2018 at 12:52 AM (Blog)
    did some pushups, dips and pullups

    SCM LP
    250 easy warmup with snorkel

    3x (4 x 25 on 0:25) fr on 4:00

    3x 200 IM kick on 6:00
    • dolphin done UW in 12.5m stretches
    • used snorkel and board for frog and free kicks
    • done in 5:00's but it took few second to don/doff snorkel and grab board


    Starting to see improvement kicking, perhaps from prior treadmill lactate work. 500m is about all my shoulders can handle

    Updated February 8th, 2018 at 08:01 AM by __steve__

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