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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/18/17

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LCM intervals left, SCY intervals right

Warm up
4 x 100 2:00 [1:45]
4 x 100 2:15 [2:00] 50st/50fr
4 x 50 1:00 [1:00] choice

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

Main set
RD1 Stroke choice
1 x 50 1:15 [1:15] easy
1 x 50 1:15 [1:15] fast
1 x 50 1:15 [1:15] easy
2 x 50 1:15 [1:15] fast
1 x 50 1:15 [1:15] easy
3 x 50 1:15 [1:15] fast
1 x 50 1:15 [1:15] easy
4 x 50 1:15 [1:15] fast

RD2 Freestyle
1 x 50 1:00 [1:00] easy
1 x 50 1:00 [1:00] fast
1 x 50 1:00 [1:00] easy
2 x 50 1:00 [1:00] fast
1 x 50 1:00 [1:00] easy
3 x 50 1:00 [1:00] fast
1 x 50 1:00 [1:00] easy
4 x 50 1:00 [1:00] fast

Freestyle/pull set
3 x 100 1:40 [1:30] long & strong
3 x 100 1:35 [1:20] neg split
3 x 100 1:30 [1:15] desc 1-3

Warm down
4 x 50 1:00

Total: 4000

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