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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/7/17

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LCM intervals left, SCY intervals right

Warm up
10 x 100 2:00 [1:45]
[Alt 1 free/1 IM/stroke]

Kick set
1 x 200 5:00 [4:30]
3 x 100 2:30 [2:15] last 25 fast
1 x 100 easy swim

Main set
3x
1 x 50 1:30 [1:15] build to race finish
1 x 50 1:30 [1:15] 25 sprint/25 easy
1 x 50 1:30 [1:15] 90%
1 x 50 1:30 [1:15] easy
[RD1 best stroke, RD2 choice stroke, RD3 free]

Free/pull set
2 x 200 3:20 [3:00] long & strong
4 x 100 1:40 [1:30] neg split
16 x 50 1:00 [1:00] pace

Warm down
4 x 50 1:00

Total: 4000

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