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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/17/18

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LCM intervals left, SCY intervals right

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

Main set
4x
1 x 100 2:15 [2:00]
1 x 50 1:30 [1:15]
[RD1/3 50 strong, RD2/4 100 strong]
[All swims choice]

Sprint set
2 x 100 4:00 [3:30] sprint, break 5secs @ 50
4 x 50 2:00 [2:00] blocks sprint 25 then easy
1:00 rest
1 x 50 blocks, race pace
1 x 50 easy

MEET SWIMMERS WARM DOWN

Freestyle set
2x
1 x 400 6:30 [5:45] long & strong
1 x 200 3:10 [3:00] neg split
1 x 100 1:40 [1:30] last 25 strong

Warm down
4 x 50 1:00

Total: 2600/4000

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