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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/18/18

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
4 x 100 2:00 [1:45]
4 x 50 1:15 [1:05] stroke
4 x 50 1:00 [:50] desc 1-4

Freestyle set
2x
1 x 300 5:00 [4:30] long & strong
2 x 150 2:30 [2:15] last 50 strong
3 x 100 1:40 [1:30] desc 1-3

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

Sprint set
4x
1 x 50 1:15 [1:05] easy
2 x 50 1:15 [1:05] sprint
[RD1/3 stroke, RD2/4 choice]

Warm down
4 x 50 1:00

Total: 4000

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