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  1. Sarasota Y Sharks Masters GOLD Workout 8/16/18

    by , August 15th, 2018 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :45 stroke
    4 x 50 1:15 kick
    4 x 100 1:30
    6 x 25 :30 choice
    4 x 50 1:15 kick

    Stroke set
    4x
    1 x 50 1:05 stroke
    1 x 100 2:00 IM/stroke

    Freestyle set
    4 x 50 :50 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 100 1:30 neg split
    4 x 75 1:00 last 25 strong
    4 x 50 :40 all strong

    Sprint set
    4x
    4 x 25 :40 alt 1easy/1sprint
    1 x 50 1:20 sprint

    Warm down
    4 x 50 1:00

    Total: 4300
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  2. 8/15/18 Workout

    by , August 15th, 2018 at 08:44 AM (Swimming Through Jello)
    Wednesday, 8/15/2018 Pool Workout

    Pool was unexpectedly warm today, had trouble pushing myself like I wanted to. Got the work done though. Slower intervals because I just went with everybody else but it let me descend a little harder.

    300 fr/200 k/300 f-st-f/200 p/300 build

    3x{200 3:15
    3x50 k 1:10
    200 3:15
    3x50 p 1:00
    200 3:15}
    D 200s 1-3, rd1,2-fr, rd3-k/fins

    200 warmdown

    4200y - new Masters yardage record!

    Ozark SCM champs is apparently going to be Nov 3. Should give me time to get back in pretty good shape and then after my early-October vacation to get back into it and then mini-taper.
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