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  1. Sarasota Y Sharks Masters GOLD Workout 7/12/17

    by , July 11th, 2017 at 01:03 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
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    5 x 100 2:30 [2:15] last 25 fast

    Sprint set
    4x
    1 x 100 2:15 [2:00] easy
    1 x 100 2:15 [2:00] fast
    [RD1 IM, RD2 best stroke, RD3 stroke choice, RD4 free]

    Freestyle/pull set
    4x
    1 x 200 3:20 [3:00] long & strong
    1 x 50 1:00 [1:00]
    1 x 50 :50 [:50]
    1 x 50 :40 [:40]

    Warm down
    4 x 50 1:00

    Total: 4100
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