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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/7/18

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
1 x 200 3:30 [3:15] alt 50st/50fr
3 x 100 1:45 [1:30]
4 x 50 1:15 [1:05] stroke

Freestyle set
2x
4 x 150 2:30 [2:15] desc 1-4
1 x 300 5:00 [4:30] long & strong

Kick set
3x
1 x 100 2:30 [2:15] build
1:00 [vertical kick]

Main set
4 x 50 1:15 [1:05] #1 80%, 2 85%, 3 90%, 4 95%
4 x 100 2:00 [1:45] #1 80%, 2 85%, 3 90%, 4 95%
4 x 50 1:15 [1:05] #1 80%, 2 85%, 3 90%, 4 95%
[All swims choice]

Warm down
4 x 50 1:00

Total: 4100

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