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  1. Budapest Week 5 - Wednesday

    by , May 31st, 2017 at 06:33 PM (After a long rest)
    Work took me to Phoenix for a few days yesterday. Patrick(pwb) and I arranged to swim together. I had a great time meeting his wife and kids. So much fun. Thanks again my friend.


    Pool setup scm

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    4x500 pull descend 1-4 send off starting at 7:30 pace and descending 25 per 500(descend to 1:15 base pace per 100)
    100 easy
    10x50 kick on 1min
    12x50 on :55 as 2 at 400 pace, 1 easy

    Warm down
    100 easy

    It's always fun hanging out and working out with Patrick and today was really special.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 6/1/17

    by , May 31st, 2017 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    3 x 100 2:30 [2:15]

    Freestyle set
    6 x 100 2:15 [2:00] Alt 1fast/1easy

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke choice
    1 x 100 2:15 [2:00] IM/stroke
    1 x 50 easy

    Free/pull set
    1 x 400 6:40 [6:00] long & strong
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
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