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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/16/17

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LCM intervals left, SCY intervals right

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

IM/stroke set
2x
1 x 50 1:15 [1:15] 25fly/25back
1 x 50 1:15 [1:15] 25back/25brst
1 x 50 1:15 [1:15] 25brst/25free
1 x 150 3:15 [2:45] IM [fly/back/brst]

Free/pull set
1 x 300 5:00 [4:30] long & strong
2 x 200 3:20 [3:00] neg split
3 x 150 2:30 [2:15] last 50 strong
4 x 100 1:40 [1:30] desc 1-4
5 x 50 :50 [:45] all strong

Warm down

4 x 50 1:00

Total: 4200

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