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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/25/17

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LCM intervals left, SCY intervals right
Warm up
2 x 100 2:00 1:45
2 x 100 1:45 1:30
2 x 100 kick 2:30 2:15
4 x 50 1:00 1:00
4 x 50 stroke 1:15 1:00
4 x 50 kick 1:20 1:15

IM/Stroke set
1 x 100 reverse IM 2:00 1:45
1 x 50 fly 1:10 1:00
1 x 50 back 1:10 1:00
1 x 50 breast 1:10 1:00
1 x 50 free 1:00 1:00
1 x 100 IM 2:00 1:45
*Break 30 seconds between rounds
2x through

Free/pull set
2 x 300 5:00 4:30 long and strong
4 x 150 2:30 2:15 descend
6 x 100 1:30 1:20

Warm down
4 x 50 1:15 1:00

Total: 4000 meters/yards

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