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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/27/18

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LCM intervals left, SCY intervals right

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

Stroke set
4x
1 x 50 1:15 [1:10] drill
1 x 50 1:15 [1:10] 25easy/25fast
1 x 50 1:15 [1:10] 25fast/25easy
1 x 50 1:30 [1:20] fast
[RD1 fly, RD2 back, RD3 brst, RD4 choice]
[Fly drill: fly arms w/flutter kick]
[Back drill: right arm x 25, left arm x 25]
[Brst drill: brst arms w/flutter kick]
[Free drill: fist drill]

Freestyle set
2 x 300 5:00 [4:30] long & strong
3 x 200 3:10 [3:00] neg split
6 x 100 1:40 [1:30] desc 1-3/4-6

Warm down
4 x 50 1:00

Total: 4000

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