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  1. Sarasota Y Sharks Masters GOLD Workout 8/2/17

    by , August 1st, 2017 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    4 x 100 1:45 [1:30]
    8 x 50 1:05 [1:00] choice

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    Freestyle set
    3x
    1 x 100 2:00 [2:00] easy
    1 x 100 2:00 [2:00] 90%

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    3 x 150 2:15 [2:05] desc 1-3
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
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