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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/11/17

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LCM intervals left, SCY intervals right

Warm up
4 x 100 2:00 [1:45]
4 x 50 1:15 [1:15] stroke
4 x 100 1:45 [1:30]
4 x 50 1:00 [1:00] desc

Kick set
4 x 100 2:30 [2:15] last 25 fast

Freestyle set
3 x 50 1:00 [1:00] 25fast/25easy
3 x 50 1:00 [1:00] build to fast
3 x 50 1:00 [1:00] fast
1 x 50 easy

IM/stroke set
3x
2 x 50 1:15 [1:15] stroke (1 mod, 1 fast)
1 x 50 1:15 [1:15] free easy
[RD1 fly, RD2 back, RD3 brst]

1 x 50 easy

Free/pull set
4x
3 x 100 1:40 [1:30] desc 1-3

Warm down
4 x 50 1:00

Total: 4000

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