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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/12/17

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LCM intervals left, SCY intervals right

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

Kick set
1 x 100 2:30 [2:15]
6 x 50 1:20 [1:15] 25mod/25fast

IM/stroke set
3x
2 x 50 1:15 [1:10] stroke
1 x 100 2:15 [2:00] IM
[RD1 fly, RD2 back, RD3 breast]

Free/pull set
2 x 200 3:20 [3:00] neg split
4 x 50 1:00 [1:00] descend
2 x 150 2:30 [2:15] last 50 strong
4 x 50 :55 [1:00] descend
2 x 100 1:40 [1:20] strong
4 x 50 :50 [1:00] fast

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

Total: 4000

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