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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/20/17

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LCM intervals left, SCY intervals right

Warm up
2 x 150 3:00 [2:30]
3 x 100 1:45 [1:30]
6 x 50 1:15 [1:05] choice

Free/Pull set
1 x 400 6:40 [6:00] long & strong
1 x 300 5:00 [4:30] alt 50strong/50mod
1 x 200 3:20 [3:00] neg split
1 x 100 1:40 [1:30] mod
1 x 200 3:00 [2:40] neg split
1 x 300 4:30 [4:00] alt 50strong/50mod
1 x 400 6:00 [5:20] long & strong

Stroke set
4x
1 x 50 1:15 [1:05] 25fly/25back
1 x 50 1:15 [1:05] 25brst/25free
1 x 100 2:15 [2:00] IM

Kick set
4x
1 x 50 1:20 [1:15]
:30 [vertical kick]
1 x 50 1:20 [1:15]

Warm down
4 x 50 1:00

Total: 4200

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