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  1. Sarasota Y Sharks Masters GOLD Workout 2/26/18

    by , February 23rd, 2018 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    8 x 50 1:15 [1:05] stroke
    4 x 100 1:45 [1:30]

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Free/pull set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:25 [2:10] neg split
    3 x 150 2:20 [2:05] desc 1-3
    1 x 150 best effort

    Stroke set
    3x
    2 x 50 1:15 [1:05] #1drill, #2perfect stroke
    1 x 200 3:45 [3:15] IM
    [50s: RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: brst arms w/flutter kick]

    Warm down
    4 x 50 1:00

    Total: 4200
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