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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/5/17

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SCY

Warm up
4 x 100 1:45
4 x 100 1:45 50drill/50swim
8 x 50 1:00 choice
[Free drill: right only 25, left arm only 25]

Kick set
6 x 75 1:40 last 25 fast

Stroke set
4x
1 x 50 1:05 drill
1 x 50 1:05 25perfect stroke/25easy
1 x 50 1:05 strong
[RD1 fly, RD2 back, RD3 brst, RD4 choice]
[Fly drill: fly arms w/flutter kick]
[Back drill: right arm only 25, left arm only 25]
[Brst drill: 2 kicks, 1 pull breathe only on pull]

Sprint set
4x
1 x 25 :40 easy free
1 x 50 1:10 25fast/25easy
1 x 75 1:30 fast
[RD1 best stroke no free, RD2 free, RD3 stroke, RD4 free]

Freestyle/pull set
3 x 300 4:15 desc 1-3
2 x 200 2:45 neg split
1 x 100 best effort

Warm down
4 x 50 1:00

Total: 4450

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Comments

  1. Katia J Hoberman's Avatar
    Awesome workout🏊🏼*♀️💦
    tomorrow is my long swim, I hope you dont mind but Id like to try something different and do the workout you posted. Thx!