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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/8/17

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LCM

Warm up
4 x 150 2:45
4 x 50 1:15 stroke
4 x 50 1:00 desc

Main set
4x
1 x 100 2:30 [2:15] [1:45] 25fast/75easy
1 x 100 2:30 [2:15] [1:45] 50fast/50easy
1 x 100 2:30 [2:15] [1:45] 75fast/25easy
1 x 100 2:30 [2:15] [1:45] fast
[RD1 kick, RD2/3 stroke/IM, RD4 free, intevals left to right by round]

Free/pull set
16 x 50 1:00 pace
1 x 400 strong

Warm down
4 x 50 1:00

Total: 4000

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