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  1. Sarasota Y Sharks Masters GOLD Workout 11/12/18

    by , November 11th, 2018 at 10:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:00 [1:00] choice
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke

    Kick set
    4x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]

    Freestyle set
    6 x 150 2:30 [2:15] desc 1-3/4-6
    6 x 100 1:40 [1:30] desc 1-3/4-6
    6 x 50 :50 [:45] desc 1-3/4-6

    Main set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] build
    1 x 50 1:15 [1:15] fast
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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