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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/15/17

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
6 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30]
6 x 50 1:00 [:50] desc 1-3/4-6

Kick set
2 x 150 3:45 [3:15]
4 x 50 1:20 [1:15] desc 1-4

Stroke set
4x
1 x 50 1:10 [1:05] 25strong/25easy
1 x 50 1:10 [1:05] strong
1 x 50 1:10 [1:05] easy
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Free/Pull set
2x
1 x 250 4:00 [3:40] long & strong
5 x 50 1:00 [:50] desc 1-5

Sprint set
3x
1 x 50 :45 [:40]
1 x 50 :50 [:45]
1 x 50 :55 [:50]
1 x 50 1:00 [1:00] easy
[All swims choice]
[Hold strong pace on each 50]

Warm down
4 x 50 1:00

Total: 4000

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