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Sarasota Y Sharks Masters GOLD Workout

sarasota Y Sharks Masters GOLD Workout 2/9/18

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LCM

Warm up
1 x 200 3:30
4 x 50 1:15 stroke
3 x 100 2:30 kick
2 x 100 1:45
4 x 50 :50 strong

Stroke set
5 x 100 2:15 IM
[Swim #1 strong free, #2 strong brst, #3 strong back, #4 strong fly, #5 all strong]

Sprint set
8 x 50 1:05 alt 1easy/1fast choice

Freestyle/pull set
2 x 50 1:00 desc
1 x 100 1:40 strong
3 x 50 1:00 desc
1 x 150 2:30 strong
4 x 50 1:00 desc
1 x 200 3:20 strong
5 x 50 1:00 desc
1 x 250 4:10 strong
6 x 50 1:00 desc 1-3/4-6
1 x 300 strong

Warm down
4 x 50 1:00

Total: 4200

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