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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/2/18

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LCM intervals left, SCY intervals right

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

Kick set
1 x 200 5:00 [4:30]
6 x 50 1:20 [1:15] 25fast/25easy

Stroke set
2x
1 x 50 1:15 [1:05] stroke, perfect stroke
1 x 50 1:15 [1:05] easy free
2 x 50 1:15 [1:05] stroke mod
1 x 50 1:15 [1:05] easy free
3 x 50 1:15 [1:05] stroke desc 1-3
1 x 50 1:15 [1:05] easy free
[RD1 best stroke no free, RD2 choice]

Freestyle/pull set
1 x 400 6:40 [6:00] long & strong
1 x 200 3:20 [3:00] neg split
1 x 100 1:40 [1:30] mod
1 x 50 1:00 [1:00] strong
1 x 50 :50 [:50] strong
1 x 100 1:30 [1:20] mod
1 x 200 3:00 [2:40] neg split
1 x 400 long & strong

Warm down
4 x 50 1:00

Total: 4000

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