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  1. Sarasota Y Sharks Masters GOLD Workout 4/13/17

    by , April 12th, 2017 at 04:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    4 x 100 2:00 [2:00] 50st/50fr
    4 x 100 1:45 [1:30]

    Kick set
    2 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15]

    Freestyle sprint set
    3x
    3 x 50 1:15 [1:15] strong
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 100 2:15 [2:00] IM
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    3x
    3 x 100 1:45 [1:30] desc
    1 x 100 2:15 [2:00] strong 90%

    Warm down
    4 x 50 1:00

    Total: 4000
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