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  1. 07/18/17: Evening

    by , July 18th, 2017 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    Had a fun swim tonight, especially as my wife joined in for the first half.

    200 swim/100 kick/200 pull
    4x50 burst and cruise
    100 non free
    4100 1:50
    3200 on 3:30
    3x100 on 1:45
    4x75 on 1:30
    425 on :40
    200 loosen and out
    [Masters/Rec/2800 yds/60 min]
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    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 7/19/17

    by , July 18th, 2017 at 03:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    This is my last workout post until August 2 as I'm going on vacation. There are almost 2000 workouts in this blog, so I'm sure you can find a great workout. See you in August.

    Warm up
    4 x 150 2:45 [2:30]
    2 x 150 3:00 [2:45] 75st/IM / 75free
    4 x 50 1:00 [1:00] desc

    Main set
    3x
    1 x 200 5:00 [4:30] kick
    2 x 50 1:15 [1:15] stroke
    1 x 200 4:30 [4:00] IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    1 x 400 6:40 [6:00] long & strong
    2 x 200 3:10 [2:50] neg split
    4 x 100 1:30 [1:20] desc
    8 x 50 :50 [:45] hold pace

    Warm down
    4 x 50 1:00

    Total: 4400
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