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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/9/18

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LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
3 x 100 2:00 [1:45] 25fist drill/75swim
6 x 50 1:15 [1:05] stroke

Kick set
2x
4 x 50 1:20 [1:15] 25easy/25fast
1 x 100 2:10 [2:00] swim moderate w/strong focus on kick

Stroke set
3x
1 x 50 1:20 [1:15] drill
2 x 50 1:20 [1:15] 25fast/25easy
1 x 50 1:20 [1:15] fast
[RD1 fly, RD2 back, RD3 brst]
[Fly drill: fly arms w/flutter kick]
[Back drill: double-arm]
[Brst drill: brst arms w/flutter kick]

Freestyle set
3 x 200 3:20 [3:00] long & strong
3 x 200 3:10 [2:50] neg split
3 x 200 3:00 [2:40] desc 1-3

Warm down
4 x 50 1:00

Total: 4100

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