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  1. Sarasota Y Sharks Masters GOLD Workout 3/9/18

    by , March 8th, 2018 at 11:32 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 3:45 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:45 [3:00] IM
    2 x 100 2:30 [2:15] kick
    2 x 100 2:00 [1:45] stroke
    2 x 100 2:00 [1:45] IM
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:05] IM order
    4 x 50 1:00 [1:00] choice

    Free/pull set
    6 x 200 3:00 [2:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4200
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  2. 3|8|18 LCM

    1000 IM kick as touchngo 200ís
    • fly kick done UW alternating between atlantis per 12.5ís
    • board and snorkel for frog and free kicks
    • 25:33

    200 warmdown

    Updated March 8th, 2018 at 03:00 PM by __steve__

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