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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/11/17

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
4 x 100 1:45 [1:30]
8 x 50 1:10 [1:05] choice

Kick set
1 x 200 5:00 [4:30]
3 x 100 2:30 [2:15] last 25 fast

Free/pull set
3x
1 x 200 3:20 [3:00]
1 x 200 3:10 [2:50]
1 x 200 3:00 [2:40]

Main set
3x
1 x 100 2:00 [1:45] easy
1 x 50 1:15 [1:00] fast
1 x 50 1:15 [1:00] easy
1 x 100 2:00 [1:45] fast
[RD1 best stroke no free, RD2/3 choice]

Warm down
4 x 50 1:00

Total: 4400

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