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  1. Sarasota Y Sharks Masters GOLD Workout 11/20/17

    by , November 17th, 2017 at 03:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Free/Pull set
    1 x 400 6:40 [6:00] long & strong
    1 x 300 5:00 [4:30] alt 50strong/50mod
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] mod
    1 x 200 3:00 [2:40] neg split
    1 x 300 4:30 [4:00] alt 50strong/50mod
    1 x 400 6:00 [5:20] long & strong

    Stroke set
    4x
    1 x 50 1:15 [1:05] 25fly/25back
    1 x 50 1:15 [1:05] 25brst/25free
    1 x 100 2:15 [2:00] IM

    Kick set
    4x
    1 x 50 1:20 [1:15]
    :30 [vertical kick]
    1 x 50 1:20 [1:15]

    Warm down
    4 x 50 1:00

    Total: 4200
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