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  1. Sarasota Y Sharks Masters GOLD Workout 3/27/18

    by , March 26th, 2018 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    6 x 25 :40 stroke
    3 x 100 1:30
    4 x 25 :30 strong

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

    Stroke set
    2x
    4 x 25 :40 IM order perfect stroke
    1 x 100 1:50 IM
    3 x 25 :40 IM order perfect stroke
    1 x 75 1:30 IM

    Freestyle/pull set
    2 x 150 2:15
    4 x 75 1:10
    2 x 150 2:10
    4 x 75 1:05
    2 x 150 2:05
    4 x 75 1:00

    Sprint set
    6x
    1 x 25 :45 easy
    1 x 50 1:15 sprint
    [RD1-3 stroke, RD4-6 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. 3/26/18 Workout

    by , March 26th, 2018 at 09:31 AM (Swimming Through Jello)
    Monday, 3/26/2018 Pool Workout

    Start of couple weeks prep for Ozark Champs. Swam OK today, not perfect, just OK.

    200 fr/100 bk/200 k/200 p/100 IM dr

    2{6x100 1:40 build first 50 to 70%/80%/90% second 50 x2
    4x75 1:15 - 1-controlled, 2-last 25 fast, 3-last 50 fast, 4 fast
    100 EZ}
    6x100 1:40 build first 50 to 80%/90%/100% second 50

    200 warm down

    3600
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    Uncategorized