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  1. 12|05|17 SP LCM

    by , December 5th, 2017 at 07:20 PM (Blog)
    10 min easy free, back, and drills

    40m NB (hypoventilative) free, fast / 60m ez back with fins

    50m NB free, fast / 50m ez back with fins

    -speed-
    8 x (35m free, fast / 65m drill) on 2:00 with fins and snorkel
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  2. Sarasota Y Sharks Masters GOLD Workout 12/6/17

    by , December 5th, 2017 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:15
    5 x 50 1:05 stroke
    2 x 125 2:00
    5 x 50 :50 desc

    Main set
    3x [RD1 intervals left, RD2/3 intervals right]
    1 x 100 2:15 [1:45]
    2 x 75 1:45 [1:30] desc
    4 x 25 :45 [:45] fast
    2 x 75 1:45 [1:30] desc
    1 x 100 2:15 [1:45]
    [RD1 kick, RD2 IM, RD3 stroke]

    Freestyle/pull set
    1 x 500 7:00 long & strong
    5 x 100 1:30 desc 1-5
    10 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total 4500
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