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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/15/17

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LCM intervals left, SCY intervals right

Warm up

2x
1 x 200 3:30 [3:15]
2 x 50 1:10 [1:05] stroke
3 x 100 1:45 [1:30]

Kick set
10 x 50 1:15 [1:10] [1 easy/ 1 hard]

Freestyle sprint set
2x
1 x 100 1:45 [1:40] moderate
1 x 50 1:00 [1:00] 85%
1 x 50 1:15 [1:10] moderate
1 x 100 2:00 [1:50] 85%

IM/stroke set
2x
1 x 100 2:00 [1:45] free moderate
1 x 50 1:15 [1:15] stroke 85%
1 x 50 1:15 [1:15] free moderate
1 x 100 2:15 [2:00] IM 85%

Free/pull set
1 x 400 6:40 [6:00] long and strong
4 x 100 1:40 [1:30] negative split
4 x 100 1:30 [1:20] descend

Warm down
4 x 50 1:00

Total: 4300

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