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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/25/18

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LCM intervals left, SCY intervals right

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

Kick set
2x
1 x 100 2:30 [2:15]
1:00 [vertical kick]
1 x 100 2:30 [2:15] swim w/fast overdrive kick

Sprint set
3x
1 x 100 2:00 [2:00] easy
1 x 50 1:30 [1:20] sprint
1 x 50 1:30 [1:20] easy
1 x 100 2:30 [2:00] sprint
[RD1 stroke, RD2-3 choice]

Freestyle set
3x
4 x 100 1:40 [1:30] desc 1-4
1 x 100 2:00 [1:45] best effort NO GEAR

Warm down
4 x 50 1:00

Total: 4000

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