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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/10/17

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LCM intervals left, SCY intervals right

Warm up
2 x 200 4:00 [3:15]
4 x 100 2:00 [1:45] 50st/50fr
2 x 100 1:45 [1:30]
4 x 50 1:00 [1:00] choice

Main set
2x
1 x 200 5:00 [4:30] kick
4 x 50 1:15 [1:15] stroke (fly, back, brst, easy free)
6 x 50 1:00 [1:00] free (alt 2 fast/1 easy)

Free/pull set
1 x 400 6:40 [6:00] long & strong
2 x 200 3:20 [3:00] neg split
4 x 100 1:40 [1:30] desc

Warm down
4 x 50 1:00

Total: 4000

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