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  1. Sarasota Y Sharks Masters GOLD Workout 3/2/18

    by , March 1st, 2018 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:30
    6 x 50 1:05 choice
    2 x 100 1:30
    12 x 25 :30 choice

    Main set
    2x
    1 x 100 2:10 kick
    6 x 25 :40 IM order 2 of each
    1 x 100 2:00 IM
    1 x 100 2:10 kick
    6 x 25 :30 choice
    1 x 100 2:00 choice

    Free/pull set
    1 x 400 6:00 long & strong
    1 x 300 4:30 neg split
    1 x 200 3:00 last 50 strong
    1 x 100 1:30 mod
    1 x 100 1:20 mod
    1 x 200 2:40 last 50 strong
    1 x 300 4:00 neg split
    1 x 400 5:20 long & strong

    Warm down
    4 x 50 1:00

    Total: 4600
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  2. 3/1/18 Workout

    by , March 1st, 2018 at 10:13 AM (Swimming Through Jello)
    Thursday, 3/1/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    12x75 1:20
    1-last 25 fast (:48)
    2-last 50 fast (:45)
    3-fast (:42:43)
    //Tried to stay fast but consistent on these - pretty successful.

    12x50 1:00
    2 smooth free, 1 fast IMO
    //28,28,32,25high - happy with everything but backstroke, rhythm wasn't there.

    4x200 3:00 k fins/pull paddles
    1,2 smooth, 3,4 fast (2:03 kick, 2:10 pull)

    8x50 k/dr IMO 1:00 warmdown

    3500
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