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Sarasota Y Sharks Masters GOLD Workout

sarasota Y Sharks Masters GOLD Workout 2/27/18

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LCM intervals left, SCY intervals right

Warm up
4 x 150 3:00 [2:30]
3 x 100 2:00 [1:45] IM
3 x 100 1:45 [1:30] desc 1-3

Kick set
6 x 50 1:20 [1:15] 25easy/25fast

Stroke set
6 x 100 2:00 [1:45] IM desc 1-3/4-6

Sprint set
1 x 50 :40 [:40]
2 x 50 :45 [:45]
3 x 50 :50 [:50]
4 x 50 :55 [:55]
[All swims choice]

Free/pull set
7 x 200 3:15 [3:00] neg split
1 x 200 best effort

Warm down
4 x 50 1:00

Total: 4400

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