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  1. Friday 1/18/19

    PM SCY w/ Trip @ LRRC

    10x100
    1 @ 2:00 kick
    1 @ 1:50 75 kick/25 swim
    1 @ 1:40 50 kick/50 swim
    1 @ 1:30 25 kick/75 swim
    1 @ 1:20 swim
    5 FR (kick H.A.S.) w/ SNKL
    5 BK (kick S-line)

    12x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    18x50 @ :50
    Odd: FR 4/6/2 turns
    Even: BK 4 FL kicks off all walls

    Total: 2500

    Updated January 24th, 2019 at 09:13 PM by Calvin S

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 1/21/19

    by , January 18th, 2019 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 150 2:45 [2:15] 50st/50fr/50st
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    9 x 50 1:20 [1:15] alt 2fast/1easy
    1 x 50 easy swim

    Freestyle set
    3 x 300 5:00 [4:30] desc 1-3
    3 x 200 3:20 [3:00] desc 1-3
    3 x 100 1:40 [1:30] desc 1-3

    Main set
    4x
    1 x 50 1:15 [1:05] perfect stroke choice
    1 x 50 1:15 [1:05] easy
    1 x 100 2:15 [2:00] strong choice

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized