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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/28/18

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LCM intervals left, SCY intervals right

Warm up
6 x 100 2:00 [1:45]
8 x 50 1:10 [1:05] choice

Kick set
3x
1 x 50 1:20 [1:15]
1:00 [vertical kick]
1 x 50 1:20 [1:15] fast

Stroke set
4x
1 x 50 1:15 [1:05] perfect stroke
1 x 100 2:00 [1:45] strong
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Sprint set
8 x 50 1:15 [1:05] alt 1easy/1fast choice

Free/pull set
9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
1 x 100 2:00 [1:45] best effort
9 x 50 :50 [:50] desc 1-3/4-6/7-9
1 x 50 best effort

Warm down
4 x 50 1:00

Total: 4000

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