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  1. Sarasota Y Sharks Masters GOLD Workout 5/23/17

    by , May 22nd, 2017 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 2:15 [2:00] IM/stroke
    3 x 100 1:45 [1:30] desc
    4 x 50 1:00 [1:00] choice

    Kick set
    2 x 150 3:45 [3:15] last 50 fast

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [All three rounds choice stroke]

    Freestyle set
    1 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    2 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    3 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    4 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy

    Free/pull set
    4x
    1 x 150 2:30 [2:15] moderate
    1 x 150 2:30 [2:15] strong
    [Be consistent on all strong swims]

    Warm down
    4 x 50 1:00

    Total: 4100
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