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  1. Tuesday 5/8/18

    AM LCM Solo @ LRRC

    500 w/ SNKL (100 swim/100 3-6 drill)
    5x100 @ 2:15 BK swim
    10x50 @ 1:05 w/ fins
    odd: 25 UW/25 B&A drill
    even: 25 B&A drill/25 bld

    4x100 @ 1:20 MAKE (1:15, 1:16, 1:17, 1:17)
    100 @ 2:00 EZ
    3x100 @ 1:20 MAKE (1:15, 1:17, 1:17)
    100 @ 2:00 EZ
    2x100 @ 1:20 MAKE (1:15, 1:17)
    100 @ 2:00 EZ
    1x100 @ 1:20 MAKE (1:12)

    400 swim opposite fin + opposite paddle + SNKL (switch every 100)

    Total: 3200
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 5/9/18

    by , May 8th, 2018 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 25fist drill/75swim
    6 x 50 1:15 [1:05] stroke

    Kick set
    2x
    4 x 50 1:20 [1:15] 25easy/25fast
    1 x 100 2:10 [2:00] swim moderate w/strong focus on kick

    Stroke set
    3x
    1 x 50 1:20 [1:15] drill
    2 x 50 1:20 [1:15] 25fast/25easy
    1 x 50 1:20 [1:15] fast
    [RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: brst arms w/flutter kick]

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:10 [2:50] neg split
    3 x 200 3:00 [2:40] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized