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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/16/18

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LCM intervals left, SCY intervals right

Pan American Masters Championships are two weeks away!

Warm up
2 x 200 3:30 [3:15]
8 x 50 1:15 [1:05] choice
3 x 100 1:45 [1:30] desc 1-3

Kick set
2x
1 x 100 2:30 [2:15]
1:00 [vertical kick]
1 x 100 2:30 [2:15]

Main set
6 x 100 2:10 [2:00] alt 1stroke/1free
6 x 50 1:20 [1:10] alt 1stroke/1free

Meet swimmers set
3x
1 x 50 1:30 [1:15] build to race finish
1 x 50 1:30 [1:15] 25sprint/25easy
1 x 50 1:30 [1:15] sprint
1 x 50 1:30 [1:15] easy
[All swims choice]
MEET SWIMMERS WARM DOWN

-OR-

Freestyle set
3 x 200 3:20 [3:00] long & strong
3 x 100 1:40 [1:30] desc 1-3
3 x 200 3:10 [2:45] neg split & desc 1-3

Warm down
4 x 50 1:00

Total: 3200/4100

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