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  1. Sarasota Y Sharks Masters GOLD Workout 11/30/18

    by , November 29th, 2018 at 11:37 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 2:00 alt 25st/25fr
    4 x 75 1:15
    3 x 100 1:30

    Kick set
    1 x 150 3:30
    1:00 [vertical kick]
    1 x 100 2:15
    1:00 [vertical kick]
    1 x 50 1:15
    1:00 [vertical kick]

    Sprint set
    2x
    2 x 25 :45 #1easy, #2sprint
    2 x 50 1:15 #1easy, #2sprint
    2 x 75 1:30 #1easy, #2sprint
    2 x 100 2:00 #1easy, #2sprint
    [All swims choice]

    Freestyle set
    4x
    1 x 150 2:15 mod
    1 x 150 2:15 build
    1 x 150 2:15 best effort

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. 11/29/18 Workout

    by , November 29th, 2018 at 10:48 AM (Swimming Through Jello)
    Thursday, 11/29/2018 Pool Workout

    Hammies tight from power snatches yesterday, at least I think that's what it was. Gotta get back to actual weights consistently so I don't have to keep dealing with lingering soreness every time I do something different.

    3x{100 fr 1:35
    100 IM 1:45
    100 bk 1:55
    100 k 2:05}

    4 (IMO)x{3x50 kdrill 1:05
    1x50 DPS :55
    1x100 fr cruise 1:40
    1x50 200 pace 1:10}

    6x50 dr/sw 1:00 EZ

    4x200 3:30
    1 - 50 fast/150 fr p cruise
    2 - 50 fr p cruise/10 sec into 50 fast/100 fr p cruise
    3 - 100 fr p cruise/10 sec into 50 fast/50 fr p cruise
    4 - 150 fr p cruise/10 sec into 50 fast
    Did 50s IMO

    200 warmdown

    3900y

    Got a good tip from Coach Derek on breaststroke today - focusing on turning my hands out at the end of the recovery. Definitely feels different, will keep playing with it!

    Also, going to start coaching the Tuesday morning practices starting next week. One of the Masters coaches isn't on staff for the club team anymore so the other coach was looking for some people to take a couple days, I think one of the other club coaches is going to take another day too. Should be fun, I was kind of hoping to get back into coaching again, even if it is just our little Masters group for one day.
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