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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/24/18

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LCM intervals left, SCY intervals right

Warm up
1 x 300 5:30 [4:45]
3 x 100 2:00 [1:45]
6 x 50 1:15 [1:05] stroke
6 x 50 1:00 [:50] desc 1-3/4-6

Kick set
2x
1 x 150 3:40 [3:15]
1 x 50 1:20 [1:15] fast
1:00 [vertical kick]

Freestyle set
1 x 400 6:40 [6:00] long & strong
8 x 50 :55 [:50] desc 1-4/5-8
1 x 400 neg split

Stroke set
2x
2 x 50 1:10 [1:05] fly
2 x 50 1:10 [1:05] back
2 x 50 1:10 [1:05] brst
1 x 200 4:00 [3:30] IM or alt 50st/50fr

Warm down
4 x 50 1:00

Total: 4000

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