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

    by , August 7th, 2017 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 150 2:45
    4 x 50 1:15 stroke
    4 x 50 1:00 desc

    Main set
    4x
    1 x 100 2:30 [2:15] [1:45] 25fast/75easy
    1 x 100 2:30 [2:15] [1:45] 50fast/50easy
    1 x 100 2:30 [2:15] [1:45] 75fast/25easy
    1 x 100 2:30 [2:15] [1:45] fast
    [RD1 kick, RD2/3 stroke/IM, RD4 free, intevals left to right by round]

    Free/pull set
    16 x 50 1:00 pace
    1 x 400 strong

    Warm down
    4 x 50 1:00

    Total: 4000
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