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  1. Sarasota Y Sharks Masters GOLD Workout 6/15/17

    by , June 14th, 2017 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Birthday swim: 49 x 100 1:40 [1:30]

    -OR-

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 1:45 [1:30]
    3 x 100 2:15 [2:00] IM/stroke
    3 x 100 2:00 [1:45] 50 fist drill/50 swim

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 4:00 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:30 [3:00] free mod
    2 x 100 2:30 [2:15] kick
    2 x 100 2:15 [2:00] IM
    2 x 100 1:45 [1:30] free neg split
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:15] stroke choice
    4 x 50 1:00 [1:00] desc 1-4

    Free/pull set
    5 x 200 3:00 [2:45] long & strong

    Warm down
    4 x 50 1:00

    Total: 4200
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