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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/2/18

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LCM intervals left, SCY intervals right

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

Main set
3x
3 x 100 2:00 [1:45]
[#1 free, #2 stroke, #3 IM]
[Descend by rounds]

Kick set
3x
1:00 [vertical kick]
1 x 100 swim w/good kick

Freestyle set
4 x 100 1:40 [1:30] desc 1-4
3 x 200 3:20 [3:00] neg split
2 x 300 5:00 [4:30] strong & consistent

Warm down
4 x 50 1:00

Total: 4100

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