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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/13/18

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LCM intervals left, SCY intervals right

Warm up
4 x 150 2:45 [2:30]
6 x 50 1:15 [1:05] stroke
6 x 50 1:00 [:50] desc 1-3/4-6

Kick set
2x
1:00 [vertical kick]
1 x 200 5:00 [4:30]

Freestyle set
1 x 200 3:20 [3:00] long & strong
2 x 100 1:40 [1:30] neg split
4 x 50 1:00 [:50] desc 1-4
4 x 50 :50 [:40] desc 1-4
2 x 100 1:30 [1:20] neg split
1 x 200 3:00 [2:40] long & strong

Stroke set
2x
2 x 50 1:15 [1:05] fly
2 x 50 1:15 [1:05] back
2 x 50 1:15 [1:05] brst
1 x 200 4:00 [3:30] IM
[All 50s work on perfect stroke]

Warm down
4 x 50 1:00

Total: 4000

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