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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/3/18

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
6 x 50 1:10 [1:05] 25fist drill/25swim
2 x 100 1:45 [1:30]
6 x 50 1:15 [1:05] stroke

Main set
6x
1 x 50 1:20 [1:15] 20m fast/30m easy
1 x 50 1:20 [1:15] 30m fast/20m easy
1 x 50 1:20 [1:15] 40m fast/10m easy
1 x 50 1:20 [1:15] 50m fast
[RD1/4 kick, RD2/5 stroke, RD3/6 choice]

Freestyle set
2x
6 x 100 1:45 [1:30] consistent pace
2 x 100 1:45 [1:30] best effort

Warm down
4 x 50 1:00

Total: 4000

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