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  1. Sarasota Y Sharks Masters GOLD Workout 8/23/18

    by , August 22nd, 2018 at 12:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 choice
    6 x 25 :30 strong

    Stroke set
    4x
    1 x 75 1:30 mod
    1 x 25 1:00 fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Kick set
    2x
    1 x 125 2:45
    1:00 [vertical kick]
    1 x 75 1:45 fast

    Sprint set
    2x
    4 x 25 :20
    4 x 25 :25
    4 x 25 :30
    2 x 25 :45 easy
    [All swims choice]

    Freestyle set
    1 x 250 3:45 long & strong
    2 x 200 3:00 neg split
    3 x 150 2:15 last 50 strong
    4 x 100 1:30 desc 1-4
    5 x 50 :45 strong (NO GEAR)

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  2. Tuesday 8/21/18

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 FR kick w/ BD
    2 @ 1:10
    2 @ 1:05
    2 @ 1:00
    2x150 @ 2:15 breathe every 4 pull w/ SP

    2x
    3x100 @ 2:00 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:15
    1:15 REST
    3x100 @ 1:15
    1:15 REST
    2x100 @ 1:15
    1:15 REST
    100 @ 1:15

    4x50 @ :10 rest FL kick w/ fins + BD

    Total: 4600
    Categories
    Swim Workouts