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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/14/18

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LCM intervals left, SCY intervals right

Warm up
2 x 150 2:30 [2:30]
3 x 100 1:45 [1:30]
6 x 50 1:15 [1:05] stroke

Kick set
2x
1 x 150 3:30 [3:15]
1:00 vertical kick
1 x 50 1:30 [1:15] fast

Stroke set
4 x 50 1:15 [1:05] fly
4 x 50 1:15 [1:05] back
4 x 50 1:15 [1:05] brst
4 x 50 1:00 [1:00] free
1 x 200 IM

Free/pull set
3 x 200 3:10 [3:00] long & strong
3 x 150 2:20 [2:10] last 50 strong
3 x 100 1:30 [1:20] neg split
3 x 50 :50 [:50] desc 1-3

Warm down
4 x 50 1:00

Total: 4000

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