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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/4/17

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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] IM
4 x 100 1:45 [1:30]

Main set
4 x 50 1:20 [1:15] kick
4 x 50 1:15 [1:10] kick
4 x 50 1:10 [1:05] kick
:30 rest
4 x 50 1:15 [1:15] breast
4 x 50 1:05 [1:00] back
4 x 50 1:00 [:55] fly
:30 rest
4 x 50 1:00 [1:00] free
4 x 50 :50 [:50] free
4 x 50 :40 [:40] free

Free/pull set
1 x 400 6:20 [6:00] long & strong
2 x 200 3:10 [2:45] neg split
4 x 100 1:35 [1:20] desc

Warm down

4 x 50 1:00

Total: 4400

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