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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/21/18

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LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
4 x 50 1:15 [1:05] choice
3 x 100 2:30 [2:15] kick
4 x 50 1:15 [1:05] choice
3 x 100 1:45 [1:30]

Main set
3 x 100 2:30 [2:00] choice
3 x 50 1:30 [1:15] choice
1 x 50 easy
[#1 perfect stroke, #2 build, #3 strong]

Sprint set
1 x 50 2:00 blocks 25fast/25easy
1 x 50 2:00 blocks build to race finish
1 x 50 2:00 easy
1 x 50 2:00 blocks race pace

[practice relay starts]

MEET SWIMMERS WARM DOWN

Freestyle/stroke set
1 x 200 3:20 [3:00] free long & strong
2 x 150 3:00 [2:45] 50st/50fr/50st
3 x 100 1:40 [1:30] free desc 1-3
4 x 50 1:15 [1:05] stroke
4 x 50 1:00 [:50] free strong
3 x 100 1:40 [1:30] free desc 1-3
2 x 150 3:00 [2:45] 50st/50fr/50st
1 x 200 3:20 [3:00] free long & strong

Warm down
4 x 50 1:00

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