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  1. Sarasota Y Sharks Masters GOLD Workout 8/4/17

    by , August 3rd, 2017 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    4 x 100 2:15 [2:00] IM
    4 x 100 1:45 [1:30]

    Main set
    4 x 50 1:20 [1:15] kick
    4 x 50 1:15 [1:10] kick
    4 x 50 1:10 [1:05] kick
    :30 rest
    4 x 50 1:15 [1:15] breast
    4 x 50 1:05 [1:00] back
    4 x 50 1:00 [:55] fly
    :30 rest
    4 x 50 1:00 [1:00] free
    4 x 50 :50 [:50] free
    4 x 50 :40 [:40] free

    Free/pull set
    1 x 400 6:20 [6:00] long & strong
    2 x 200 3:10 [2:45] neg split
    4 x 100 1:35 [1:20] desc

    Warm down

    4 x 50 1:00

    Total: 4400
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