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  1. Sarasota Y Sharks Masters GOLD Workout 9/22/17

    by , September 21st, 2017 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    10 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    8 x 25 :40 sprint

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    6x
    1 x 75 1:20 easy
    1 x 75 1:20 sprint
    [All rounds are choice]

    Free/pull set
    4x
    1 x 200 3:00
    1 x 100 1:30
    1 x 50 :45
    [Desc each swim by round]

    Warm down
    4 x 50 1:00

    Total: 4600
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  2. 9/21/17 Workout

    by , September 21st, 2017 at 08:35 AM (Swimming Through Jello)
    Came down with a cold starting Monday night. Tuesday was meh, Wednesday woke up feeling terrible so no workout and stayed home from work. OK to swim this morning.

    9/21/2017 Pool Workout

    200 free/200 k/200 pull

    8x25 K/Dr IMO :30
    12x25 middle of pool IMO :30........
    //Stopped after first breaststroke, groin not there... stretched and did a 100 to loosen back up.

    12x50 :60 D1-3, free/back by 3s, :30 between 3s
    //Backstroke is starting to come back. Not truly all out because I was watching my groin on the kick.

    9x50 pull 2 free/1 back :50

    200 warmdown
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