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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/9/18

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LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
3 x 100 2:00 [1:45] 50 fist drill/50 swim
6 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30]

Kick set
1:00 [vertical kick]
1 x 200 5:00 [4:30]
1:00 [vertical kick]
1 x 100 2:30 [2:15]
1:00 [vertical kick]
4 x 50 1:20 [1:15] fast

Freestyle set
2x
3 x 200 3:10 [3:00] desc 1-3
1 x 200 3:30 [3:15] best effort

Sprint set
3 x 50 1:30 [1:20] sprint
3 x 50 1:15 [1:10] sprint
3 x 50 1:00 [:50] sprint
1:00 rest
1 x 50 sprint 100%
[All swims choice]

Warm down
4 x 50 1:00

Total: 4000

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