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  1. Workout 01/31/17: evening

    by , January 31st, 2017 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x 100 on 2:00 even pace (did back, 1:15)
    6 x 50 on 1:00 pull
    300 (build each 100)
    4 x 75 on 1:50 (kick-swim-pull)
    2 x 150 on 3:00 (descend)

    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    ------------------------------------
    Good workout tonight with Matt, Carol, Tim, Greg, and Jim.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 2/1/17

    by , January 31st, 2017 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 4:30
    4 x 50 stroke 1:15 1:00
    2 x 150 2:30 2:15
    4 x 50 stroke 1:15 1:00
    3 x 100 descend 1:45 1:30
    4 x 50 kick 1:15 1:15

    IM/Stroke set
    2x
    1 x 50 free moderate 1:00 1:00
    2 x 50 stroke 1:15 1:15
    1 x 50 free moderate 1:00 1:00
    2 x 100 IM strong 2:15 2:00

    Free/pull set
    2 x 200 long & strong 3:30 3:00
    4 x 100 negative split 1:45 1:30
    8 x 50 establish strong pace 1:00 :50
    *rest 1:00
    1 x 400 best effort for time 6:30 6:00

    Warm down
    4 x 50 1:15 1:00 easy

    Total: 4100m/y
    Categories
    Uncategorized