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  1. Monday 1/7/19

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 FR swim
    1 @ 1:40 50 FR kick H.A.S./50 FR swim
    1 @ 1:30 25 FR kick H.A.S./75 FR swim
    1 @ 1:20 FR swim

    10x50 @ 1:00 FR kick w/ BD

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:05 (1:00, 1:01, 1:02+, 1:04)
    1:05 REST
    3x100 @ 1:05 (1:02-, 1:03-, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02-, 1:03-)
    1:05 REST
    100 @ 1:05 (:59-)

    6x100 @ 1:40 kick 50 FR/50 FL H.A.S. w/ fins + SNKL

    Total: 3000

    PM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 4-3-2-1 breaths/25 pull w/ SP

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    4x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    6x25 @ 22.5 FR kick w/ BD
    2:00 REST
    6x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    4x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    2x25 @ 22.5 FR kick w/ BD

    200 FR swim PERFECT STROKE! w/ 4/6/2 turns

    Total: 3500
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 1/8/19

    by , January 7th, 2019 at 12:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    1 x 150 2:30
    1 x 100 2:15 kick
    1 x 75 1:15
    1 x 50 1:15 stroke
    1 x 25 :30 strong

    Main set
    20 x 25 :45 stroke alt. 1easy/4fast
    20 x 25 :30 free alt. 1easy/4fast
    10 x 50 1:05 choice alt. 1easy/1fast

    Freestyle set
    1 x 100 1:30 mod
    1 x 200 3:00 neg split
    1 x 400 6:00 long & strong
    1 x 400 5:30 long & strong
    1 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized