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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/10/18

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LCM intervals left, SCY intervals right

Primarily a freestyle workout today...

Warm up
1 x 300 5:00 [4:30]
3 x 100 1:45 [1:30]
12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

Freestyle sprint set
4 x 50 :50 [:45]
4 x 50 1:00 [:55] same effort as first four
4 x 50 :50 [:45]
1:00 rest
2 x 50 2:00 [2:00] race pace

Freestyle swim/pull set
6 x 50 :55 [:50] pace
3 x 100 1:40 [1:30] desc 1-3
1 x 300 4:45 [4:15] neg split
3 x 100 1:30 [1:20] desc 1-3
6 x 50 :50 [:45] strong NO GEAR

Kick set
1:00 [vertical kick]
1 x 400 10:00 [9:00] build each 100 to fast
1:00 [vertical kick]

Warm down
4 x 50 1:00

Total: 4000

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