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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/23/18

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LCM

Warm up
2x
1 x 200 3:30
6 x 50 1:10 choice

Main set
3x
2 x 50 1:20 kick desc 1-2
2 x 50 1:10 stroke desc 1-2
2 x 50 1:20 kick desc 1-2
2 x 50 1:00 free/choice desc 1-2

Free/pull set
8 x 50 1:00 pace
4 x 100 1:40 desc 1-4
2 x 200 3:20 neg split
1 x 400 long & strong

Warm down
4 x 50 1:00

Total: 4000

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