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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/10/17

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
4 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30] desc 1-3
4 x 50 1:00 [:50] choice

Kick set
8 x 50 1:20 [1:15] desc 1-4/5-8

Stroke set
4x
1 x 50 1:15 [1:05] perfect stroke
1 x 50 1:15 [1:05] 25fast/25easy
1 x 50 1:15 [1:05] fast
1 x 50 1:15 [1:05] easy
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Free/pull set
4x
2 x 50 1:00 [1:00]
2 x 50 :55 [:55]
2 x 50 :50 [:50]
2 x 50 :45 [:45]

Warm down
4 x 50 1:00

Total: 4000

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