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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/19/17

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LCM

Warm up
2 x 150 3:00
3 x 100 1:45
6 x 50 1:15 stroke 2 of each
6 x 50 1:00 desc 1-3/4-6

Main set
1 x 200 5:00 kick
1 x 200 4:30 IM/stroke
1 x 200 4:00 free neg split
1 x 100 2:30 kick
1 x 100 2:15 IM/stroke
1 x 100 2:00 free strong
2 x 50 1:15 kick
2 x 50 1:15 stroke (best stroke)
2 x 50 1:00 free strong

Free/pull set
4x
1 x 200 3:30 long & strong
1 x 100 1:45 85%
1 x 50 1:15 easy

Warm down
4 x 50 1:00

Total: 4000

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