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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/3/17

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LCM intervals left, SCY intervals right

Warm up
4 x 100 2:00 [1:45]
6 x 50 1 easy/1 strong 1:00 [1:00]
2 x 100 2:00 [1:45] IM
6 x 50 1 easy/1 strong 1:00 [1:00]
4 x 100 kick, last 25 strong 2:30 [2:15]

IM/stroke set
1 x 200 IM 4:00 [3:30]
1 x 50 free easy 1:15 [1:15]
1 x 150 IM 3:00 [2:45]
1 x 50 free easy 1:15 [1:15]
1 x 100 IM 2:00 [1:45]
1 x 50 free easy 1:15 [1:15]
3 x 50 stroke choice 1:15 [1:15]
1 x 50 free easy 1:15 [1:15]

Free/pull set
2 x 200 last 50 strong 3:20 [3:00]
1 x 400 neg split 6:40 [6:00]
2 x 100 descend 1:40 [1:30]
1 x 200 neg split 3:20 [3:00]
4 x 50 build :50 [:45]
1 x 100 best effort 1:40 [1:30]

Warm down
4 x 50 1:15 [1:00]

Total: 4100

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