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  1. Sarasota Y Sharks Masters GOLD Workout 6/21/18

    by , June 20th, 2018 at 01:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    IM/stroke set
    3x
    3 x 25 :40 stroke
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    3x
    1 x 25 :45 easy
    5 x 25 :45 sprint
    [All swims choice]

    Freestyle set
    3x
    1 x 150 2:10
    1 x 150 2:05
    1 x 150 2:00
    [Desc by rounds 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  2. Wednesday 6/20/18

    AM LCM w/ BASH @ Main Pool “Ten or Ten”

    4x200 @ :10 rest
    Odd: FR
    Even: BK

    3x
    300 @ 5:00
    200 @ 3:15
    100 @ 1:30
    RD1 swim w/ SNKL
    RD 2 pull w/ SNKL
    RD 3 pull w/ SP + SNKL

    8x100 BK
    4 @ 1:50
    4 @ 1:40

    3x
    4x50 @ 1:00 w/ fins + SNKL
    #1-3 alternate 5 FL stroke cycles/5 FR stroke cycles
    #4 kick FL w/ H.A.S.
    300 @ 5:00 kick w/ fins + BD

    8x50 @ 1:00 w/ SNKL
    Odd: B&A drill
    Even: 3/6 drill

    5x300 @ :45 rest “L.A. Freeway”

    6x150 @ 2:40 max kick out UW + 5 BK stroke cycles/rest of each 50 FR

    5x200 @ 2:45 swim w/ paddles + fins + SNKL

    12x100 w/ fins
    2 @ 1:45 kick w/ BD
    2 @ 1:35 swim

    100 EZ

    Total: 10000

    Most Wednesdays in the summer are “ten or ten.” Ten o’clock or 10,000 meters, whichever comes first. Today it was 10,000. We started at 6:30 and finished at 9:40 AM.

    Updated June 29th, 2018 at 04:27 PM by Calvin S

    Categories
    Swim Workouts