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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/21/18

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
2 x 100 1:45 [1:30]
4 x 50 1:15 [1:05] stroke
4 x 50 1:00 [:50] desc 1-4

Kick set
2x
3 x 50 1:20 [1:15] desc 1-3
1 x 50 1:30 [1:15] fast

USMS Winter Fitness Challenge
30:00 [straight swim]

Sprint set
4x
1 x 50 1:15 [1:05] 25blast/25easy
1 x 50 1:15 [1:05] 25easy/25blast
1 x 50 1:15 [1:05] easy
1 x 50 1:15 [1:05] blast
[RD1 fly, RD2 back, RD3 brst, RD4 free]

Warm down
4 x 50 1:00

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