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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/5/18

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
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
3x
1 x 50 1:20 [1:15] mod
1 x 50 1:20 [1:15] fast
1:00 [vertical kick]

Stroke set
3x
1 x 50 1:15 [1:10] 25fly/25back
1 x 50 1:15 [1:10] 25brst/25free
1 x 200 4:00 [3:45] IM or alt 50st/50free

Freestyle set
3 x 300 5:00 [4:30] long & strong
3 x 200 3:10 [3:00] neg split
3 x 100 1:30 [1:20] desc 1-3

Warm down
4 x 50 1:00

Total: 4200

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