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  1. Sarasota Y Sharks Masters GOLD Workout 5/16/17

    by , May 15th, 2017 at 12:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2x
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    3 x 100 2:30 [2:15] kick

    IM/stroke set
    2x
    1 x 50 1:15 [1:15] 25fly/25back
    1 x 50 1:15 [1:15] 25back/25brst
    1 x 50 1:15 [1:15] 25brst/25free
    1 x 150 3:15 [2:45] IM [fly/back/brst]

    Free/pull set
    1 x 300 5:00 [4:30] long & strong
    2 x 200 3:20 [3:00] neg split
    3 x 150 2:30 [2:15] last 50 strong
    4 x 100 1:40 [1:30] desc 1-4
    5 x 50 :50 [:45] all strong

    Warm down

    4 x 50 1:00

    Total: 4200
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