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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/27/18

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LCM

Warm up
3 x 100 2:00
8 x 50 1:15 alt 2stroke/2free
3 x 100 2:30 kick
6 x 50 :50 desc 1-3/4-6

Main set
1 x 50 1:05 easy
1 x 50 1:05 fast free
1 x 50 1:05 easy
2 x 50 1:05 fast breast
1 x 50 1:05 easy
3 x 50 1:05 fast back
1 x 50 1:05 easy
4 x 50 1:05 fast fly

Freestyle set
1 x 50 :50 mod
1 x 100 1:40 long & strong
1 x 150 2:30 last 50 strong
1 x 200 3:20 neg split
1 x 250 4:10 last 100 strong
1 x 250 3:45 last 100 strong
1 x 200 3:00 neg split
1 x 150 2:15 last 50 strong
1 x 100 1:30 build
1 x 50 :45 strong

Kick set
1 x 50 1:30
1:00 [vertical kick]
1 x 100 2:30
1:00 [vertical kick]
1 x 200 5:00
1:00 [vertical kick]
1 x 50 easy kick

Warm down
4 x 50 1:00

Total: 4100

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