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  1. Sarasota Y Sharks Masters GOLD Workout 5/3/17

    by , May 2nd, 2017 at 02:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Y-Nats starts Thursday! Next workout post will be for May 9 when we're back to our regular workouts.

    Warm up
    2 x 100 1:45
    6 x 50 1:00 choice
    2 x 100 1:30
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2 x 100 2:15

    Main set
    1 x 300 5:00 good turns, streamlines, and technique
    6 x 50 1:15 2st/1fr
    12 x 25 :45 choice 3fast/1easy

    Race pace set
    8 x 25 1:00
    [odds: build to race pace]
    [evens: sprint 20]

    Warm down
    4 x 50 1:00

    Total taper: 2500

    Optional set
    12 x 50 1:00 [500 or 1000 pace]
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