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  1. Sarasota Y Sharks Masters GOLD Workout 7/11/17

    by , July 10th, 2017 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    4 x 100 2:15 [2:00] 50st/50fr
    8 x 50 1:05 [1:00] [1-5 25fist drill/25swim, 6-8 free desc]
    8 x 50 1:20 [1:15] kick

    Main set
    3x
    1 x 100 2:15 [2:00] easy
    1 x 50 1:30 [1:15] fast
    1 x 50 1:30 [1:30] easy
    1 x 100 2:15 [2:00] fast
    [RD1 stroke, RD2 free, RD3 choice]

    Freestyle/pull set
    1 x 500 7:45 [7:15] long & strong
    1 x 400 6:15 [5:45] Alt. 100mod/100strong
    1 x 300 4:45 [4:15] neg split
    1 x 200 3:10 [3:00] last 50 strong
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
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