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

    by , August 16th, 2017 at 02:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice

    Main set
    3x
    1 x 250 3:45 free
    1 x 200 3:45 IM
    1 x 150 3:45 kick
    [RD1 focus on strong kick, RD2 strong IM, RD3 strong free]

    Free/pull set
    1 x 500 7:00 long & strong
    2 x 250 3:30 neg split
    5 x 100 1:30 desc
    10 x 50 :50 hold consistent pace

    Warm down
    4 x 50 1:00

    Total: 5000
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