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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/19/18

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LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
4 x 50 1:00 [1:00]
2 x 100 1:45 [1:30]
4 x 50 1:15 [1:05] stroke
2 x 150 3:45 [3:15] kick

Stroke set
4x
1 x 50 1:20 [1:10] drill
1 x 50 1:20 [1:10] perfect stroke
1 x 50 1:20 [1:10] easy free
1 x 100 2:10 [2:00] strong
[RD1-3 stroke, RD4 choice]
[Fly drill: 3 strokes right, 3 left, 3 both]
[Back drill: right arm x 25, left arm x 25]
[Brst drill: 2 kicks, 1 pull breathe on pull only]
[Free drill: right arm x 25, left arm x 25]

Freestyle set
3 x 200 3:20 [3:00] long & strong
3 x 200 3:10 [2:50] neg split
3 x 200 3:00 [2:40] desc 1-3

Warm down
4 x 50 1:00

Total: 4200

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