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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/20/17

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LCM intervals left, SCY intervals right

Warm up
2 x 200 4:00 [3:10]
4 x 50 stroke 1:10 [1:10]
4 x 100 1:45 [1:30]
4 x 50 desc 1:00 [:50]

Kick set
1 x 200 5:00 [4:30]
4 x 50 second 25 sprint 1:15 [1:10]

IM/Stroke set
2x
3 x 50 stroke 1 of each 1:10 [1:10]
1 x 200 IM 4:00 [3:30]

Free/pull set
3 x 200 neg split 3:20 [3:00]
4 x 50 desc 1:00 [1:00]
2 x 200 last 50 strong 3:20 [3:00]
4 x 50 desc :55 [:50]
1 x 200 strong 3:00 [3:00]
4 x 50 desc :50 [:45]

Warm down
4 x 50 1:15

Total: 4300

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