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  1. Sarasota Y Sharks Masters GOLD Workout 1/25/17

    by , January 24th, 2017 at 11:19 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right
    Warm up
    2 x 100 2:00 1:45
    2 x 100 1:45 1:30
    2 x 100 kick 2:30 2:15
    4 x 50 1:00 1:00
    4 x 50 stroke 1:15 1:00
    4 x 50 kick 1:20 1:15

    IM/Stroke set
    1 x 100 reverse IM 2:00 1:45
    1 x 50 fly 1:10 1:00
    1 x 50 back 1:10 1:00
    1 x 50 breast 1:10 1:00
    1 x 50 free 1:00 1:00
    1 x 100 IM 2:00 1:45
    *Break 30 seconds between rounds
    2x through

    Free/pull set
    2 x 300 5:00 4:30 long and strong
    4 x 150 2:30 2:15 descend
    6 x 100 1:30 1:20

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards
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