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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/8/17

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LCM intervals left, SCY intervals right

Warm up
6 x 50 1:00 [1:00]
3 x 100 1:45 [1:30]
2 x 150 3:00 [2:45] IM

Kick set
8 x 50 1:20 25fast/25easy

Sprint set
9 x 50 1:10 [1:05] alt 1easy/2fast
1 x 50 easy
[All swims choice]

Stroke set
4x
1 x 50 1:15 [1:10] drill
1 x 150 3:00 [2:50] IM
[Fly drill: fly arms w/flutter kick]
[Back drill: 2-arm swim]
[Brst drill: 2 kicks, 1 pull breathe only on pull]
[Free drill: catch-up]

Free/pull set
3 x 150 2:30 [2:15] long & strong
3 x 150 2:20 [2:10] neg split
3 x 150 2:15 [2:00] desc 1-3
Rest :30
1 x 150 best effort

Warm down
4 x 50 1:00

Total: 4300

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