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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/9/17

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LCM

Warm up
1 x 200 3:45
6 x 50 1:15 25catch-up/25swim
1 x 200 3:30
6 x 50 1:15 stroke 2 of each
1 x 200 3:30

Kick set
8 x 50 1:20 kick, 25fast/25easy

Main set
12 x 50 1:20 stroke, alt 2 fast/ 1 easy
12 x 50 1:10 free, alt 2 fast/ 1 easy

Free/pull set
3 x 100 1:40 long & strong
3 x 100 1:35 last 25 strong
3 x 100 1:30 desc 1-3
:30 rest
1 x 100 best effort

Warm down
4 x 50 1:00

Total: 4000

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