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  1. Sarasota Y Sharks Masters GOLD Workout 4/13/18

    by , April 12th, 2018 at 06:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:45 kick
    4 x 75 1:30 IM/stroke

    Main set
    1 x 200 4:00 100kick/100 stroke mod
    1 x 200 4:00 100kick/100 IM mod
    1 x 200 4:00 100kick/100 free mod
    1 x 50 1:00 easy free
    1 x 100 2:00 stroke strong
    1 x 50 1:00 easy free
    1 x 100 2:00 IM strong
    1 x 50 1:00 easy free
    1 x 100 1:45 free strong
    1 x 50 1:00 easy free

    Sprint set
    3x
    2 x 25 :45 easy
    2 x 25 :45 sprint
    1 x 50 1:15 easy
    1 x 50 1:15 sprint
    [RD1 stroke, RD2/3 choice]

    MEET SWIMMERS WARM DOWN

    Freestyle/pull set
    1 x 300 4:30 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 last 25 strong

    Warm down
    4 x 50 1:00

    Total: 4300
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  2. 4/12/18 Workout

    by , April 12th, 2018 at 09:46 AM (Swimming Through Jello)
    Had to share the pool with the club team this morning... so 8 of us doing about 5 different workouts shared 2 lanes. A bit crowded.

    Thursday, 4/12/2018 Pool Workout

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

    6x75 25k/50sw 1:30
    5x100 evens fast 1:40
    4x125 1:50
    3x150 k fins 2:00

    20x50 ez/fast :50

    200 warmdown

    3900
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