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  1. Sarasota Y Sharks Masters GOLD Workout 6/27/17

    by , June 26th, 2017 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    4 x 100 2:00 [1:45] 50st/50fr
    1 x 200 3:15 [3:00]
    6 x 50 1:00 [1:00] choice

    Freestyle sprint set
    1 x 200 4:00 [3:30]
    [4-6 sprint dolphin kicks, 8 sprint strokes off each wall]

    3x
    4 x 50 1:15 [1:15]
    [1 - 25 fast w/4 fast dolphin kicks]
    [2 - 35 fast w/4 fast dolphin kicks]
    [3 - 50 fast w/4 fast dolphin kicks]
    [4 - easy breathing every 7 strokes]

    2 x 50 2:30 [2:30] [hitting 100 goal time for combined two 50s]

    Kick set
    3x
    1 x 50 1:20 [1:15]
    :30 vertical kick
    1 x 50 1:30 [1:30]

    IM/stroke set
    3 x 50 1:15 [1:15] fly desc
    3 x 50 1:15 [1:15] back desc
    3 x 50 1:15 [1:15] breast desc
    1 x 50 easy

    Free/Pull set
    5 x 200 3:05 [3:00] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
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