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  1. Sarasota Y Sharks Masters GOLD Workout 8/9/17

    by , August 8th, 2017 at 03:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:45
    6 x 50 1:15 25catch-up/25swim
    1 x 200 3:30
    6 x 50 1:15 stroke 2 of each
    1 x 200 3:30

    Kick set
    8 x 50 1:20 kick, 25fast/25easy

    Main set
    12 x 50 1:20 stroke, alt 2 fast/ 1 easy
    12 x 50 1:10 free, alt 2 fast/ 1 easy

    Free/pull set
    3 x 100 1:40 long & strong
    3 x 100 1:35 last 25 strong
    3 x 100 1:30 desc 1-3
    :30 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
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