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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/22/17

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LCM intervals left, SCY intervals right

Warm up
1 x 300 5:45 [5:00]
6 x 50 1:15 [1:15] stroke 2 of each
1 x 200 3:30 [3:00]
4 x 50 1:00 [1:00] desc
1 x 100 1:45 [1:30] IM/stroke
2 x 50 1:00 [1:00] choice

Kick set
4 x 100 2:30 [2:15] last 25 fast

Freestyle set
3x
3 x 50 1:05 [1:00] strong & desc 1-3
1 x 50 1:15 [1:15] easy

IM/stroke set
2x
1 x 50 1:30 [1:30] perfect stroke
1 x 100 2:15 [2:00] 85-90%
1 x 50 1:15 [1:15] free easy
[RD1 best stroke, RD2 choice]

Free/pull set
3 x 100 1:45 [1:30] desc
3 x 100 1:45 [1:30] neg split
3 x 100 1:45 [1:30] strong pace, be consistent
3 x 100 1:30 [1:20] make them

Warm down
4 x 50 1:00

Total: 4000

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