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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/20/18

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LCM intervals left, SCY intervals right

Warm up
4 x 150 2:45 [2:30]
8 x 50 1:15 [1:05] alt 1stroke/1free

Kick set
6 x 50 1:20 [1:15]
[#3 & 6 fast]

Main set
4 x 100 2:15 [2:00] choice
4 x 50 1:30 [1:15] choice
[#1-3: perfect stroke, #4 fast]

Sprint set
4x
1 x 100 2:30 [2:00] easy
1 x 50 1:30 [1:20] 100% race pace
[All swims choice]

MEET SWIMMERS WARM DOWN

Freestyle set
3x
3 x 100 1:40 [1:30] neg split & desc 1-3
1 x 100 2:00 [1:45] best effort

Warm down
4 x 50 1:00

Total: 2700/3900

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