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  1. Sarasota Y Sharks Masters GOLD Workout 7/21/18

    by , July 21st, 2018 at 09:50 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:15 [1:05] choice
    3 x 100 2:30 [2:15] kick
    4 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]

    Main set
    3 x 100 2:30 [2:00] choice
    3 x 50 1:30 [1:15] choice
    1 x 50 easy
    [#1 perfect stroke, #2 build, #3 strong]

    Sprint set
    1 x 50 2:00 blocks 25fast/25easy
    1 x 50 2:00 blocks build to race finish
    1 x 50 2:00 easy
    1 x 50 2:00 blocks race pace

    [practice relay starts]

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    1 x 200 3:20 [3:00] free long & strong
    2 x 150 3:00 [2:45] 50st/50fr/50st
    3 x 100 1:40 [1:30] free desc 1-3
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] free strong
    3 x 100 1:40 [1:30] free desc 1-3
    2 x 150 3:00 [2:45] 50st/50fr/50st
    1 x 200 3:20 [3:00] free long & strong

    Warm down
    4 x 50 1:00
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