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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/19/18

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LCM intervals left, SCY intervals right

Warm up
2x
1 x 200 3:30 [3:10]
4 x 50 1:15 [1:05] stroke
2 x 100 1:45 [1:30]

Kick set
1 x 200 5:00 [4:30]
4 x 50 1:30 [1:15] fast

Main set
10 x 50 1:30 [1:15] choice
[#3-6-9 are fast, #10 easy, good technique on all others]

Sprint set
2 x 50 2:00 blocks, build to race finish
2 x 50 2:00 blocks, sprint 25/easy 25
2:00 rest
2 x 100 4:00 blocks, race pace

MEET SWIMMERS WARM DOWN

Freestyle set
1 x 400 6:40 [6:00] long & strong
2 x 200 3:20 [3:00] neg split
4 x 100 1:40 [1:30] desc 1-4
8 x 50 :50 [:45] strong

Warm down
4 x 50 1:00

Total: 2700/3900

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