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  1. Workout 10/24/17: evening

    by , October 24th, 2017 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 100)
    4 x 50 burst and cruise

    3 x
    - 4 x 75 k-s-p (on 1:20 with extra 50)
    - 1 x 50 non-free on 1:30
    - 1 x 50 fast free (29,28,27)
    - 100 recovery

    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 10/25/17

    by , October 24th, 2017 at 12:07 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

    Kick set
    2 x 100 2:15
    4 x 50 1:15 desc 1-4

    Sprint set
    1 x 100 1:45 easy
    1 x 100 1:45 fast choice
    1 x 100 1:45 easy
    2 x 50 1:15 fast choice
    1 x 100 1:45 easy
    4 x 25 :30 fast choice

    Stroke set
    4x
    4 x 25 :40 mod w/good technique
    1 x 100 2:00 strong
    [RD1 free, RD2 brst, RD3 back, RD4 fly]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized