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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/24/18

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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]
4 x 50 1:00 [1:00] choice

Main set
2x
2 x 50 1:10 [1:05] 25fly/25back
4 x 50 1:20 [1:15] kick
2 x 50 1:10 [1:05] 25brst/25free
4 x 50 1:20 [1:15] kick
1 x 100 2:10 [2:00] IM

Freestyle/pull set
4 x 200 3:20 [3:00] neg split
4 x 100 1:40 [1:30] last 25 strong
4 x 50 :50 [:45] desc 1-4

Warm down
4 x 50 1:00

Total: 4000

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