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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/10/18

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LCM intervals left, SCY intervals right

Warm up
4 x 100 2:00 [1:45]
8 x 50 1:05 [1:00] choice
4 x 100 1:45 [1:30]
8 x 50 1:20 [1:15] kick

Sprint set
2x
1 x 50 1:30 [1:15] sprint
1 x 50 1:15 [1:15] easy
1 x 100 2:30 [2:15] sprint, break 5secs at 50
[RD1 best stroke, no free, RD2 choice]

Stroke set
2x
3 x 50 1:15 [1:05] brst-back-fly x 50
3 x 50 1:15 [1:05] fly-back-brst x 50
1 x 150 3:00 [2:45] IM or 50st/50fr/50st

Freestyle set
6 x 150 2:30 [2:15] last 50 strong

Warm down
4 x 50 1:00

Total: 4000

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