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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/12/17

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
6 x 50 1:15 [1:15] stroke
3 x 100 1:45 [1:30]
6 x 50 1:00 [1:00] choice

Kick set
5 x 100 2:30 [2:15] last 25 fast

Sprint set
4x
1 x 100 2:15 [2:00] easy
1 x 100 2:15 [2:00] fast
[RD1 IM, RD2 best stroke, RD3 stroke choice, RD4 free]

Freestyle/pull set
4x
1 x 200 3:20 [3:00] long & strong
1 x 50 1:00 [1:00]
1 x 50 :50 [:50]
1 x 50 :40 [:40]

Warm down
4 x 50 1:00

Total: 4100

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