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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/18/18

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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] 50st/50free
3 x 100 2:30 [2:15] kick
3 x 100 1:45 [1:30]
4 x 50 1:00 [:50] desc 1-4

Main set
6 x 100 2:00 [1:45] desc 1-3/4-6

Sprint set
6 x 50 1:30 [1:20] stroke
6 x 50 1:20 [1:15] free
[Odds: easy, Evens: sprint]

MEET SWIMMERS WARM DOWN

Freestyle set
4 x 150 2:30 [2:15] long & strong
3 x 100 1:40 [1:30] desc 1-3
4 x 150 2:20 [2:05] neg split

Warm down
4 x 50 1:00

Total: 2900/4300

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