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  1. 12|04|17 LP LCM

    by , December 4th, 2017 at 11:29 PM (Blog)
    lactate production
    12 x 50 on 3:00 (fr, br, kick order)

    drills
    600 one arm fr with snorkel (50's each arm)

    Out of swimming condition by a significant margin. Been busy renovating house throughout 2017. My times on the 50's were 3+ seconds slower than what they used to be a few yrs ago

    About an hour of drylands this evening
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  2. Strength/Power Rittersp

    Stretch/function:

    Shoulder Mobilty double jointed ball
    Lat Stretch
    Seated Wall Angel
    Hip Circuits
    CookSqts
    Single Leg Sit Down

    Strength & Power

    Deadlift 135#x10, 145#x5 SLOW
    Swing KB 40#x 12, 40#x12 FAST
    Pull Up Band x8, x8 SLOW
    Speed Skiers x6, x6 FAST
    Bridge Drag Sand Bag 35#x 12, x12 SLOW
    Speed Skiers x6, x6 FAST
    Back Sqt 60#x10, 65#x5 SLOW
    Sqt Jump x5, x5 FAST
    Overhead Press 55#x8, 60#x4 SLOW
    Push Press 25#x4, 25#x4.
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  3. Sarasota Y Sharks Masters GOLD Workout 12/5/17

    by , December 4th, 2017 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 50drill/50swim
    8 x 50 1:00 choice
    [Free drill: right only 25, left arm only 25]

    Kick set
    6 x 75 1:40 last 25 fast

    Stroke set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 25perfect stroke/25easy
    1 x 50 1:05 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]

    Sprint set
    4x
    1 x 25 :40 easy free
    1 x 50 1:10 25fast/25easy
    1 x 75 1:30 fast
    [RD1 best stroke no free, RD2 free, RD3 stroke, RD4 free]

    Freestyle/pull set
    3 x 300 4:15 desc 1-3
    2 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4450
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