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  1. Thursday 4/26/18

    PM SCY Solo @ LRRC "Outside is the best side!"

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :45 D1-3 in pairs w/ SP + SNKL

    300 @ 4:00 PINK pull w/ paddles + SNKL
    3x100 @ 1:20 @ 1000 PACE (goal pace for meet on Saturday: 1:05)
    100 EZ

    Total: 2500

    1:04, 1:05, 1:05 on the 100s.
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  2. Sarasota Y Sharks Masters GOLD Workout 4/27/18

    by , April 26th, 2018 at 02:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    8 x 50 1:15 alt 2stroke/2free
    3 x 100 2:30 kick
    6 x 50 :50 desc 1-3/4-6

    Main set
    1 x 50 1:05 easy
    1 x 50 1:05 fast free
    1 x 50 1:05 easy
    2 x 50 1:05 fast breast
    1 x 50 1:05 easy
    3 x 50 1:05 fast back
    1 x 50 1:05 easy
    4 x 50 1:05 fast fly

    Freestyle set
    1 x 50 :50 mod
    1 x 100 1:40 long & strong
    1 x 150 2:30 last 50 strong
    1 x 200 3:20 neg split
    1 x 250 4:10 last 100 strong
    1 x 250 3:45 last 100 strong
    1 x 200 3:00 neg split
    1 x 150 2:15 last 50 strong
    1 x 100 1:30 build
    1 x 50 :45 strong

    Kick set
    1 x 50 1:30
    1:00 [vertical kick]
    1 x 100 2:30
    1:00 [vertical kick]
    1 x 200 5:00
    1:00 [vertical kick]
    1 x 50 easy kick

    Warm down
    4 x 50 1:00

    Total: 4100
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