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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/27/17

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SCY

Warm up
4 x 75 1:20
2 x 100 1:40
6 x 50 1:00 stroke 2 of each
2 x 100 1:30

Kick set
3 x 50 1:15
6 x 25 :45 fast

Main set
2x
4 x 25 :45 perfect stroke
3 x 50 1:15 build to race pace
4 x 100 2:00 alt 1 fast/1 easy
[RD1 stroke/IM, RD2 free]

Race pace blocks set
4 x 50 3:00 race pace choice

Warm down
4 x 50 1:00

Total taper: 3000

Optional set
16 x 50 1:00 [500 or 1000 pace]
-OR-
6 x 150 2:05 last 50 strong

Total w/optional: 3800 or 3900

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