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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/26/18

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LCM intervals left, SCY intervals right

Warm up
2 x 200 3:30 [3:15]
6 x 50 1:05 [1:00] 25fist drill/25swim
4 x 100 2:00 [1:45] IM or 50st/50fr

Main set
3x
1 x 300 6:15 [5:45] 1st 100 kick, 2nd stroke, 3rd free
1 x 100 2:30 [2:00] strong
[100s: RD1 kick, RD2 stroke, RD3 choice]

Freestyle set
2x
3 x 150 2:20 [2:05] desc 1-3
1 x 50 1:10 [1:00] best effort

Sprint set
1 x 50 1:10 [1:05] easy
2 x 50 1:10 [1:05] sprint
1 x 50 1:10 [1:05] easy
3 x 50 1:10 [1:05] sprint
1 x 50 1:10 [1:05] easy
4 x 50 1:10 [1:05] sprint
[All swims choice]

Warm down
4 x 50 1:00

Total: 4100

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