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  1. Monday 10/1/18

    PM SCY Solo @ LRRC

    2x
    400
    RD1 - Reverse I.M. sw/k/dr/sw by 25
    RD2 - 4x100 I.M. sw/k/dr/sw by 100
    4x75 @ 1:20 k/dr/UW w/ fins
    300 breathe 2-4-2-6 by 75 pull w/ paddles

    2x
    12x50
    4 @ 1:00 "Progressive Freestyle" w/ SNKL
    4 @ :50 I.M. switches focusing on transitions (FR/FL, FL/BK, BK/BR, BR/FR)
    4 @ :40 @ 500 PACE
    RD1 - :29+, :29, :29-, :29-
    RD2 - :29+, :28+, :29+, :29
    1:00 REST

    200 EZ

    Total: 3400
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 10/2/18

    by , October 1st, 2018 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 1:00 choice
    2 x 150 3:15 kick
    4 x 50 1:00 choice
    3 x 100 1:30

    Main set
    2x
    1 x 25 :45 easy
    4 x 25 :45 fast
    1 x 25 :45 easy
    2 x 50 1:15 fast
    1 x 25 :45 easy
    1 x 100 2:00 fast
    1 x 25 :45 easy
    2 x 50 1:15 fast
    1 x 25 :45 easy
    4 x 25 :45 fast
    1 x 25 :45 easy
    [Fast swims: RD1 stroke, RD2 choice]

    Freestyle set
    1 x 50 :50 mod
    2 x 75 1:05 neg split
    3 x 100 1:30 desc 1-3
    4 x 150 2:10 last 50 strong
    3 x 100 1:25 desc 1-3
    2 x 75 1:05 neg split
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized