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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/6/18

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LCM intervals left, SCY intervals right

Warm up
1 x 300 5:00 [4:30]
6 x 50 1:05 [1:00] choice
1 x 300 7:30 [6:45] kick
4 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30]

Stroke set
3x
3 x 50 1:15 [1:05] #1 perfect stroke, #2 build, #3 strong
1 x 50 1:15 [1:05] free

Sprint set
4x
1 x 100 2:00 [2:00] sprint
1 x 50 2:00 [2:00] easy
[RD1/3 stroke, RD2/4 choice]

Freestyle set
6 x 100 1:40 [1:30] desc 1-3/4-6
6 x 100 1:35 [1:20] desc 1-3/4-6

Warm down
4 x 50 1:00

Total: 4000

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