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  1. Sarasota Y Sharks Masters GOLD Workout 1/17/18

    by , January 16th, 2018 at 05:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]

    Freestyle/pull set
    2 x 200 3:20 [3:00] long & strong
    3 x 100 1:40 [1:30 ]desc 1-3
    4 x 50 1:00 [1:00] be consistent
    4 x 50 :50 [:45] be consistent
    3 x 100 1:30 [1:25] desc 1-3
    2 x 200 3:00 [2:45] neg split

    Sprint set
    4 x 100 2:00 [1:45] alt 1easy/1fast
    6 x 50 1:15 [1:00] alt 1easy/1fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4100
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