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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/17/18

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
4 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30]
4 x 50 1:00 [1:00] choice

Kick set
2x
1 x 100 2:30 [2:15]
1:00 [vertical kick]
1 x 100 2:30 [2:15]

Freestyle/pull set
2 x 200 3:20 [3:00] long & strong
3 x 100 1:40 [1:30 ]desc 1-3
4 x 50 1:00 [1:00] be consistent
4 x 50 :50 [:45] be consistent
3 x 100 1:30 [1:25] desc 1-3
2 x 200 3:00 [2:45] neg split

Sprint set
4 x 100 2:00 [1:45] alt 1easy/1fast
6 x 50 1:15 [1:00] alt 1easy/1fast
[All swims are choice]

Warm down
4 x 50 1:00

Total: 4100

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