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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/19/18

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LCM intervals left, SCY intervals right

Warm up
2 x 150 3:00 [2:30]
6 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30]

Kick set
2x
1 x 50 1:30 [1:15]
1:00 [vertical kick]
1 x 50 1:30 [1:15] fast

Stroke set
3x
1 x 50 1:15 [1:05]
1 x 150 3:00 [2:45] IM
[50s: RD1 fly, RD2 back, RD3 brst]

Freestyle/pull set
2x
4 x 150 2:30 [2:15] last 50 strong
1 x 150 2:45 [2:30] best effort

Sprint set
4x
1 x 50 1:15 [1:00] 25easy/25fast
1 x 50 1:15 [1:00] 25fast/25easy
1 x 50 1:15 [1:00] fast
[All swims are choice]

Warm down
4 x 50 1:00

Total: 4000

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