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  1. Sarasota Y Sharks Masters GOLD Workout 8/7/17

    by , August 6th, 2017 at 09:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    3 x 100 2:00 50fist drill/50swim
    3 x 100 2:00 50st/50fr
    3 x 100 1:45 desc 1-3

    Kick set
    1 x 200 5:00
    6 x 50 1:20 desc 1-3/4-6

    Stroke/IM set
    4x
    2 x 50 1:15 stroke choice drill
    1 x 100 2:15 IM
    [Fly drill: 3 right, 3 left, 3 both]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull, breathe on pull only]

    Free/pull set
    3 x 150 2:30 long & strong
    3 x 150 2:20 desc 1-3
    3 x 150 2:15 neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
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