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  1. Sarasota Y Sharks Masters GOLD Workout 6/26/17

    by , June 23rd, 2017 at 12:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:15 [1:15] Alt 1st/1fr
    4 x 100 1:45 [1:30]

    Kick set
    6 x 50 1:20 [1:15]
    1 x 100 easy swim

    IM/stroke set
    2x
    1 x 100 2:15 [2:00] 25strong/75easy
    1 x 100 2:15 [2:00] 50strong/50easy
    1 x 100 2:15 [2:00] 75strong/25easy
    1 x 100 2:30 [2:15] 100strong
    [RD1 stroke choice, RD2 IM or stroke]

    Free/Pull set
    1 x 400 6:30 [5:45] 100strong/200mod/100easy
    1 x 400 6:30 [5:45] 200strong/100mod/100easy
    1 x 400 6:30 [5:45] 300strong/100easy
    1 x 400 6:30 [5:45] 400strong

    Warm down
    4 x 50 1:00

    Total: 4200
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