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  1. Sarasota Y Sharks Masters GOLD Workout 11/30/17

    by , November 29th, 2017 at 02:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:15
    4 x 50 1:05 stroke
    4 x 25 :30 fast

    Kick set
    8 x 50 1:15 25mod/25fast

    Stroke set
    3x
    4 x 25 :40 drill IM order
    4 x 25 :40 perfect stroke IM order
    1 x 100 2:00 IM
    [Fly drill: 3 strokes right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: 2 kicks, 1 pull breath only on pull]
    [Free drill: fist drill]

    Sprint set
    4x
    1 x 50 1:15 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 free, RD3-4 choice]

    Freestyle/pull set
    2x
    1 x 200 3:00 long & strong
    1 x 200 2:50 neg split
    1 x 200 2:40 strong

    Warm down
    4 x 50 1:00

    Total: 4300
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  2. 11/29/17 Workout

    by , November 29th, 2017 at 09:44 AM (Swimming Through Jello)
    Jammed finger still not quite 100%, so I hit the pool two days in a row.

    11/29/17 Pool Workout

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

    2x200 3:00 1-fr 2-bk
    4x100 1:40 1,2-fr, 3-bk, 4-br
    8x50 4-:55, 4-:50
    16x25 :30 IMOx4

    200 warmdown

    2600
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