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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/26/18

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
3 x 100 2:00 [2:00] 50st/50fr
6 x 50 1:05 [1:00] 25fast/25easy choice
1 x 200 5:00 [4:30] kick

Sprint set
6 x 50 1:20 [1:10] Alt 1easy/1fast choice
1:00 rest
2 x 100 4:00 choice sprint broken at the 50 for 5secs

Main set
3x
1 x 100 1:45 [1:45] free
1 x 100 2:00 [2:00] stroke choice
1 x 100 2:30 [2:15] kick
[RD1 kick is strong, RD2 stroke is strong, RD3 free is strong]

Freestyle set
7 x 200 3:10 [3:00] neg split [#7 no gear]
-OR-
16 x 50 1:05 [1:00] alt 1easy/2fast no gear

Warm down
4 x 50 1:00

Total: 4000

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