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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/18/17

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LCM intervals left, SCY intervals right

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

Freestyle sprint set
4x
1 x 50 1:05 [1:00] easy
1 x 50 1:05 [1:00] 25fast/25easy
1 x 50 1:05 [1:00] fast

IM/stroke set
1 x 50 1:15 [1:15] fly
1 x 300 6:00 [5:30] IM
1 x 50 1:15 [1:15] back
1 x 200 4:00 [3:30] IM
1 x 50 1:15 [1:15] breast
1 x 100 2:00 [1:45] IM
1 x 50 easy

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

Warm down
4 x 50 1:00

Total: 4200

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