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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/15/18

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LCM

Birthday workout
50 x 100 1:40 NO GEAR

-OR-

Warm up
5 x 100 2:00
10 x 50 1:05 choice

Kick set
10 x 50 1:20 25mod/25fast

Sprint set
2x
3 x 50 :45 sprint
4 x 50 :50 sprint
5 x 50 :55 sprint
1:00 rest
[Hold sprint pace on all 50s]

Main set
1 x 200 3:15 free pull
2 x 50 1:15 fly
1 x 200 3:15 free pull
2 x 50 1:15 back
1 x 200 3:15 free pull
2 x 50 1:15 brst
1 x 200 3:15 free pull

Warm down
4 x 50 1:00

Total: 5000 or 4000

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