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  1. Sarasota Y Sharks Masters GOLD Workout 10/18/18

    by , October 17th, 2018 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :45 stroke
    4 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    8 x 25 :45 fast
    1 x 100 2:15

    Stroke set
    8 x 75 1:30 IM or stroke
    [mod-build-strong x 25]

    Sprint set
    1 x 50 1:00 easy
    6 x 25 :25 sprint
    1 x 50 1:00 easy
    8 x 25 :30 sprint
    1 x 50 1:00 easy
    10 x 25 :35 sprint
    [All swims choice]

    Freestyle set
    1 x 100 1:30 mod
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 300 4:15 long & strong
    1 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
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  2. Tuesday 10/16/18

    PM SCY w/ Trip @ LRRC "Best Average"

    Air temp: 45 and rainy
    Pool temp: 83

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 I.M. switches, second set of 3 faster than first set

    100 EZ

    10x100 @ 2:00 BEST AVG (:59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-)

    300 EZ

    Total: 3400

    SHOUT OUT: Trip, who braved the crappy weather to come throw down with me on some best average freestyle! He would have to correct me if I am wrong, but I think he held 1:03-1:05 on all of them.
    Categories
    Swim Workouts