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  1. Sarasota Y Sharks Masters GOLD Workout 12/7/17

    by , December 6th, 2017 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    2 x 200 4:30 last 50 fast

    Stroke set
    3x
    3 x 50 1:05
    [RD1 fly, RD2 back, RD3 brst]
    [Swim #1: perfect stroke, #2: build, #3: strong]

    Sprint set
    2x
    2 x 25 :20
    3 x 25 :25
    4 x 25 :30
    5 x 25 :35
    6 x 25 :40
    [RD1 stroke, RD2 free]
    [Goal: Hold fast pace on all swims even though you're getting more rest]

    Freestyle/pull set
    3 x 150 2:15 long & strong
    3 x 150 2:05 neg split
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4500
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