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  1. Sarasota Y Sharks Masters GOLD Workout 6/22/17

    by , June 21st, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Alt 1 fist drill, 1 swim
    6 x 50 1:15 [1:15] stroke choice
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    5 x 100 2:30 [2:15] last 25 fast
    1 x 100 easy swim

    Sprint set
    4x
    1 x 50 1:15 [1:15] stroke fast
    1 x 50 1:15 [1:15] free fast
    1 x 50 1:30 [1:30] free easy

    Free/pull set
    1 x 250 4:00 [3:30] long & strong
    5 x 50 1:00 [1:00] pace
    1 x 200 3:15 [3:00] neg split
    4 x 50 :55 [:55] strong
    1 x 150 2:30 [2:15] last 50 strong
    3 x 50 :50 [:50] desc 1-3
    1 x 100 1:40 [1:30] mod
    2 x 50 :45 [:45]

    Warm down
    4 x 50 1:00

    Total: 4000
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