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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/27/17

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LCM intervals left, SCY intervals right
Warm up
1 x 200 3:30 3:15
2 x 100 1:45 1:30
4 x 50 1:00 1:00
4 x 50 stroke 1:15 1:15
2 x 100 1:45 1:30
1 x 200 3:15 3:00

Kick set
1 x 200 4:40 4:30
4 x 50 1:20 1:15

IM/Stroke set
3 x 100 25stroke/25free 2:00 1:45
1 x 100 IM 2:00 1:45
3 x 100 50stroke/50free 2:00 1:45
1 x 200 IM 4:00 3:30

Free/pull set
1 x 100
1 x (200 100)
1 x (300 200 100)
1 x (200 100)
1 x 100
Intervals: LCM 1:40/100, SCY 1:30/100

Warm down
4 x 50 1:15 1:00

Total: 4100 meters/yards

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