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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/30/18

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
6 x 50 1:10 [1:05] 25fist drill/25swim
3 x 100 1:45 [1:30]
6 x 50 1:15 [1:05] stroke

Sprint set
1 x 50 1:10 [1:05] fast
1 x 50 1:10 [1:05] easy
2 x 50 1:10 [1:05] fast
1 x 50 1:10 [1:05] easy
3 x 50 1:10 [1:05] fast
1 x 50 1:10 [1:05] easy
4 x 50 1:10 [1:05] fast
1 x 50 1:10 [1:05] easy
[All swims choice]

Freestyle set
2x
4 x 50 1:00 [:50] desc 1-4
1 x 200 3:15 [3:00] strong
4 x 50 1:00 [:50] desc 1-4
1 x 100 1:45 [1:30] strong

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

Warm down
4 x 50 1:00

Total: 3900

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