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  1. Sarasota Y Sharks Masters GOLD Workout 4/26/17

    by , April 25th, 2017 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    6 x 50 1:15 25fast/25easy

    Main set
    6 x 100 2:00 free alt 1 fast/1 easy
    12 x 50 1:15 stroke alt 1 fast/1 easy

    Race pace set
    3 x 100 4:00 race pace

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    Distance swimmers
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    1 x 400 5:45 neg split
    1 x 300 4:15 neg split
    1 x 200 2:45 neg split
    1 x 100 best effort

    Total w/optional: 3800
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