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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/24/17

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LCM intervals left, SCY intervals right

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

Kick set
3 x 100 2:30 [2:15]
4 x 50 1:15 [1:15] last 25 fast

Freestyle set
6 x 100 2:00 [1:45]
[Alt 1fast/1easy]

IM/stroke set
3x
1 x 100 2:15 [2:00] 50fly/50back
1 x 100 2:15 [2:00] 50brst/50free

Free/pull set
2x
1 x 200 3:20 [3:00] long & strong
2 x 100 1:40 [1:30] neg split
4 x 50 1:00 [1:00] all strong

Warm down

4 x 50 1:00

Total: 4100

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