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  1. Wednesday 4/25/18

    PM SCY Solo @ LRRC "Champions League football ruins Wednesday afternoon practices"

    400 swim

    10x100 @ 1:10 swim w/ fins + paddles + SNKL

    Total: 1400

    CORE 7 to follow

    Updated April 25th, 2018 at 08:36 PM by Calvin S

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  2. Sarasota Y Sharks Masters GOLD Workout 4/26/18

    by , April 25th, 2018 at 01:20 PM (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 [2:00] 50st/50fr
    6 x 50 1:05 [1:00] 25fast/25easy choice
    1 x 200 5:00 [4:30] kick

    Sprint set
    6 x 50 1:20 [1:10] Alt 1easy/1fast choice
    1:00 rest
    2 x 100 4:00 choice sprint broken at the 50 for 5secs

    Main set
    3x
    1 x 100 1:45 [1:45] free
    1 x 100 2:00 [2:00] stroke choice
    1 x 100 2:30 [2:15] kick
    [RD1 kick is strong, RD2 stroke is strong, RD3 free is strong]

    Freestyle set
    7 x 200 3:10 [3:00] neg split [#7 no gear]
    -OR-
    16 x 50 1:05 [1:00] alt 1easy/2fast no gear

    Warm down
    4 x 50 1:00

    Total: 4000
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