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  1. Wednesday 4/25/18

    PM SCY Solo @ LRRC "Champions League football ruins Wednesday afternoon practices"

    400 swim

    10x100 @ 1:10 swim w/ fins + paddles + SNKL

    Total: 1400

    CORE 7 to follow

    Updated April 25th, 2018 at 09:36 PM by Calvin S

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  2. Sarasota Y Sharks Masters GOLD Workout 4/26/18

    by , April 25th, 2018 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:00 [2:00] 50st/50fr
    6 x 50 1:05 [1:00] 25fast/25easy choice
    1 x 200 5:00 [4:30] kick

    Sprint set
    6 x 50 1:20 [1:10] Alt 1easy/1fast choice
    1:00 rest
    2 x 100 4:00 choice sprint broken at the 50 for 5secs

    Main set
    3x
    1 x 100 1:45 [1:45] free
    1 x 100 2:00 [2:00] stroke choice
    1 x 100 2:30 [2:15] kick
    [RD1 kick is strong, RD2 stroke is strong, RD3 free is strong]

    Freestyle set
    7 x 200 3:10 [3:00] neg split [#7 no gear]
    -OR-
    16 x 50 1:05 [1:00] alt 1easy/2fast no gear

    Warm down
    4 x 50 1:00

    Total: 4000
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  3. 4/25/18 Workout

    by , April 25th, 2018 at 09:17 AM (Swimming Through Jello)
    Wednesday, 4/25/2018 CrossFit Workout

    Warmup - yoga stretches, bar/shoulder warmup

    Skill - Handstands
    1 - 6 sets of :10 on/:20 off free headstand
    2 - 2:00 nose-to-wall handstand hold
    3 - 30 wall handstand hold hand lifts
    4 - 4 set of :20 on/:10 off hollow rock

    Conditioning - AMRAP 15
    50 double unders
    70# one arm farmers carry 60m ea arm
    25 double unders
    53# one arm overhead carry 30m ea arm

    Found out normal pool will be closed for water polo tournament this weekend too. Will probably have to go to backup pool further out Sunday morning then.
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