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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/9/17

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Y-Nats is over, so we're getting back to our normal yardage. LC season is upon us.

LCM intervals left, SCY intervals right

Warm up
2 x 150 3:00 [2:30]
3 x 100 1:45 [1:30]
6 x 50 1:15 [1:15] stroke, 2 of each
6 x 50 1:00 [1:00] desc 1-3/4-6

Kick set
2 x 100 2:40 [2:15]
6 x 50 1:20 [1:15] 25fast/25easy

IM/stroke set
3x
2 x 50 1:15 [1:15] stroke
1 x 200 4:00 [3:30] IM
[50s: RD1 fly, RD2 back, RD3 breast]

Free/pull set
4 x 150 2:30 [2:05] last 50 strong
3 x 100 1:40 [1:30] neg split
6 x 50 :50 [:45] desc 1-3/4-6

Warm down
4 x 50 1:00

Total: 4000

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