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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/31/18

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LCM meters intervals left, SCY intervals right

Warm up
2 x 100 2:00 [1:45]
6 x 50 1:05 [1:00] alt 1stroke/1free
2 x 100 1:45 [1:30]
6 x 50 1:00 [1:00] choice

Kick set
2x
1 x 150 3:30 [3:15]
1:00 [vertical kick]
1 x 50 1:30 [1:15] fast

Free/pull set
9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
1 x 100 2:00 [2:00] best effort
9 x 50 :55 [:50] desc 1-3/4-6/7-9
1 x 50 best effort

Stroke set
6x
1 x 50 1:15 [1:05] easy free
2 x 50 1:15 [1:05] strong
[RD1/4 fly, RD2/5 back, RD3/6 brst]

Warm down
4 x 50 1:00

Total: 4000

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