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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/17/17

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LCM intervals left, SCY intervals right

Warm up
4 x 150 3:00 [2:30]
6 x 50 1:15 [1:15] stroke 2 of each
6 x 50 1:15 [1:15] kick 25fast/25easy
4 x 100 1:45 [1:30]

Freestyle sprint set
2x
1 x 50 1:15 [1:15] easy
1 x 100 1:45 [1:45] fast
1 x 100 2:15 [1:45] easy
1 x 50 1:00 [1:00] fast

IM/stroke set
3x
1 x 100 2:15 [2:00] 50stroke/50free
1 x 50 1:15 [1:15] stroke fast
1 x 50 1:15 [1:15] free easy

Free/pull set
1 x 200 3:20 [3:00] mod
1 x 200 3:20 [3:00] 150mod/50strong
1 x 200 3:20 [3:00] 100mod/100strong
1 x 200 3:20 [3:00] 50mod/150strong
1 x 200 3:20 [3:00] strong

Warm down
4 x 50 1:00

Total: 4000

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