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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/28/18

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
3 x 100 2:00 [1:45]
4 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30] desc 1-3

Kick set
2x
1 x 200 5:00 [4:30]
1:00 [vertical kick]
2 x 50 1:30 [1:15] fast

Sprint set
2 x 50 :45 [:40] sprint
1 x 50 1:10 [1:00] easy
3 x 50 :50 [:45] sprint
1 x 50 1:10 [1:00] easy
4 x 50 :55 [:50] sprint
1 x 50 easy
[All swims choice]

Freestyle set
3 x 150 2:30 [2:15]
3 x 100 1:40 [1:30]
3 x 50 1:00 [:55]
3 x 50 :50 [:50]
3 x 100 1:35 [1:25]
3 x 150 2:15 [2:05]
[Desc each group 1-3]

Warm down
4 x 50 1:00

Total: 4200

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