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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/14/17

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LCM intervals left, SCY intervals right

Warm up
4 x 100 2:00 [1:45]
8 x 50 1:15 [1:15] choice
4 x 100 1:45 [1:30]

Kick set
8 x 50 1:20 [1:15]

IM/stroke set
3x
1 x 100 2:15 [2:00] 25strong/75easy
1 x 100 2:15 [2:00] 50strong/50easy
1 x 100 2:15 [2:00] 75strong/25easy
1 x 100 2:15 [2:15] 100strong
[RD1 IM, RD2 stroke, RD3 choice]

Free/Pull set
1 x 400 6:30 [5:45] 200strong/200mod
1 x 300 5:00 [4:15] 150strong/150mod
1 x 200 3:15 [3:00] 100strong/100mod
1 x 100 1:40 [1:30] 100strong

Warm down
4 x 50 1:00

Total: 4000

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