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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/7/17

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LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
3 x 100 2:00 [1:45] 50fist drill/50swim
4 x 50 1:15 [1:05] stroke
4 x 50 1:00 [:50] desc

Kick set
1 x 100 2:30 [2:15]
4 x 50 1:20 [1:15] 25fast/25easy

Main set
3x
4 x 50 1:10 [1:05]
3 x 100 2:10 [2:00] desc 1-3
[RD1 IM, RD2 stroke, RD3 choice]

Free/pull set
4 x 50 1:00 [1:00] stretch it out
3 x 100 1:40 [1:30] desc 1-4
3 x 200 3:10 [3:00] neg split

Warm down
4 x 50 1:00

Total: 4100

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