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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/25/18

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LCM intervals left, SCY intervals right

Warm up
2 x 150 3:00 [2:30]
3 x 100 2:15 [2:00] IM
8 x 50 1:00 [:50] desc 1-4/5-8

Kick set
3x
1 x 50 1:20 [1:15]
1:00 vertical kick
1 x 50 1:20 [1:15] fast

Freestyle/pull set
4 x 100 1:40 [1:30] long & strong
4 x 50 :55 [:50] be consistent
4 x 100 1:35 [1:25] neg split
4 x 50 :50 [:45] desc 1-4
4 x 100 1:30 [1:20] strong
4 x 50 :45 [:40] strong

IM set
2x
3 x 50 1:15 [1:05] IM order
1 x 50 1:15 [1:05] easy free
1 x 200 3:45 [3:15] IM strong

Warm down
4 x 50 1:00

Total: 4100

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