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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/11/18

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LCM

Warm up
1 x 200 3:30
6 x 50 1:15 stroke
3 x 100 1:45
4 x 50 1:00 desc 1-4

Kick/Stroke/IM set
4x
1 x 100 2:30 kick
1 x 50 1:15 perfect stroke
1 x 150 3:15 IM or 50st/50fr/50st
[Kick & 50s: RD1 fly, RD2 back, RD3 brst, RD4 choice]

Freestyle set
1 x 400 6:40 long & strong
4 x 100 1:40 last 25 strong
1 x 300 5:00 long & strong
3 x 100 1:35 second 50 strong
1 x 200 3:20 long & strong
2 x 100 1:30 best effort

Warm down
4 x 50 1:00

Total: 4200

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