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  1. Sarasota Y Sharks Masters GOLD Workout 11/26/18

    by , November 25th, 2018 at 11:34 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Freestyle set
    2 x 200 3:20 [3:00] long & strong
    4 x 100 1:40 [1:30] desc 1-4
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:40 [1:30] desc 1-3

    Main set
    4x
    2 x 50 1:15 [1:15] #1 drill, #2 perfect stroke
    1 x 100 2:30 [2:15] fast
    [RD1/3 stroke, RD2/4 choice]
    [Fly drill: 3 strokes right arm, 3 left arm, 3 both]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill]

    Warm down
    4 x 50 1:00
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