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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/11/17

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LCM intervals left, SCY intervals right

Warm up
2 x 200 3:45 [3:30]
4 x 100 2:15 [2:00] 50st/50fr
8 x 50 1:05 [1:00] [1-5 25fist drill/25swim, 6-8 free desc]
8 x 50 1:20 [1:15] kick

Main set
3x
1 x 100 2:15 [2:00] easy
1 x 50 1:30 [1:15] fast
1 x 50 1:30 [1:30] easy
1 x 100 2:15 [2:00] fast
[RD1 stroke, RD2 free, RD3 choice]

Freestyle/pull set
1 x 500 7:45 [7:15] long & strong
1 x 400 6:15 [5:45] Alt. 100mod/100strong
1 x 300 4:45 [4:15] neg split
1 x 200 3:10 [3:00] last 50 strong
1 x 100 best effort

Warm down
4 x 50 1:00

Total: 4200

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