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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/11/18

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
8 x 50 1:05 [1:00] choice
3 x 100 1:45 [1:30]

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

Stroke set
3x
1 x 50 1:20 [1:15] perfect stroke
1 x 100 2:20 [2:00] strong
[RD1 fly, RD2 back, RD3 brst]
1 x 50 easy

Sprint set
4 x 50 2:00 [2:00] sprint
3 x 50 1:30 [1:30] sprint
2 x 50 1:00 [1:00] sprint
1 x 50 easy
[All swims choice]

Freestyle set
5 x 100 1:40 [1:30] long & strong
5 x 100 1:35 [1:25] neg split & desc 1-5
5 x 100 1:30 [1:20] make them

Warm down
4 x 50 1:00

Total: 4000

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