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  1. Sarasota Y Sharks Masters GOLD Workout 8/3/17

    by , August 2nd, 2017 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    6 x 50 1:00 [1:00] free desc 1-3/4-6

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] 25easy/25fast

    IM/stroke set
    3x
    3 x 50 1:15 [1:15] desc 1-3
    1 x 50 1:15 [1:15] easy free
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set

    2 x 200 3:20 [3:00] neg split
    4 x 50 1:00 [1:00] descend
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :50 [:50] descend
    2 x 100 1:40 [1:20] strong
    4 x 50 :45 [:45] fast

    Warm down
    4 x 50 1:00

    Total: 4100
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