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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/22/18

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LCM intervals left, SCY intervals right

Warm up
2x
1 x 200 3:30 [3:15]
2 x 100 1:45 [1:30]
4 x 50 1:05 [1:00] choice

Kick set
1 x 200 5:00 [4:30]
6 x 50 1:20 [1:15] desc 1-3/4-6

Freestyle/pull set
2x
8 x 50 1:00 [:50] pace
1 x 400 6:40 [6:00] strong

Stroke set
4x
1 x 50 1:10 [1:05] drill
1 x 50 1:10 [1:05] perfect stroke
1 x 50 1:10 [1:05] strong
[RD1 fly, RD2 back, RD3 brst, RD4 choice]
[Fly drill: strokes right, 3 left, 3 both]
[Back drill: right arm x 25, left arm x 25]
[Brst drill: 2 kicks, 1 pull breathe on pull only]
[Free drill: right arm x 25, left arm x 25]

Warm down
4 x 50 1:00

Total: 4100

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