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  1. Workout 05/30/17: evening

    by , May 30th, 2017 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong on 1:05

    6 x 50 on 1:00 - descend 1->3, 4->6
    1 x 300 pull
    8 x 50 on 1:00 - descend in pairs
    1 x 400 pull

    4 x 50 active recovery
    [Masters/Rec/2300 yds/55 min]
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 5/30/17

    by , May 30th, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 4:00 [3:30]
    2 x 150 2:45 [2:30]
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke

    Freestyle set
    1 x 200 4:00 [3:30] broken @100 for 10secs race pace
    1 x 100 3:00 [2:30] easy
    1 x 100 2:00 [2:00] race pace
    1 x 100 easy

    Kick set
    2 x 100 2:30 [2:15]
    6 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    12 x 50 1:20 [1:15]
    [Alt 1 fast stroke/1 easy free]

    Free/pull set

    3 x 100 1:40 [1:30] desc 1-3
    4 x 100 1:40 [1:30] last 25 strong
    5 x 100 1:40 [1:30] strong consistent pace

    Warm down
    4 x 50 1:00
    Categories
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