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  1. Tuesday 5/1/18

    AM LCM Solo @ LRRC (pool temp: 68 degrees)

    900 (100 swim/50 FR kick in S-line/100 swim/50 FL kick HAS) w/ fins + SNKL

    5x100 @ 1:30
    8x50 @ 1:05 "Progressive Freestyle" (done in pairs since I can't change equipment at opposite end of pool)
    4x100 @ 1:25
    8x50 @ 1:05 "Progressive Freestyle"
    3x100 @ 1:20 (1:13+, 1:16, 1:16)
    8x50 @ 1:05 "Progressive Freestyle"
    2x100 @ 1:15 (1:11+, 1:15+)

    200 EZ kick w/ fins + BD

    Total: 3700

    Updated May 11th, 2018 at 11:01 PM by Calvin S

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 5/2/18

    by , May 1st, 2018 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:00] choice
    4 x 50 1:15 [1:15] kick

    Main set
    3x
    3 x 100 2:00 [1:45]
    [#1 free, #2 stroke, #3 IM]
    [Descend by rounds]

    Kick set
    3x
    1:00 [vertical kick]
    1 x 100 swim w/good kick

    Freestyle set
    4 x 100 1:40 [1:30] desc 1-4
    3 x 200 3:20 [3:00] neg split
    2 x 300 5:00 [4:30] strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4100
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