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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/25/18

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
4 x 50 1:15 [1:05] choice
1 x 300 7:30 [6:45] kick
4 x 50 1:15 [1:05] choice
3 x 100 1:45 [1:30]

Main set
4x
1 x 100 2:30 [2:00] mod
1 x 50 1:30 [1:15] strong choice

Sprint set
2 x 50 2:00 blocks choice
2 x 50 4:00 blocks race pace
[relay starts]

MEET SWIMMERS WARM DOWN

Freestyle/stroke set
2x
4 x 200 3:20 [3:00] long & strong
4 x 50 1:10 [1:05] stroke

Warm down
4 x 50 1:00

Total: 2300/4100

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