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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/26/18

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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]
4 x 50 1:15 [1:05] stroke
3 x 100 2:30 [2:15] kick
4 x 50 1:00 [:50] desc 1-4

Main set
10 x 50 1:30 [1:15] choice
[#3-6-9 fast, #10 easy, perfect stroke all others]

Sprint set
3 x 50 2:00 block starts
1 x 50 2:00 blocks race pace

MEET SWIMMERS WARM DOWN

Freestyle/stroke set
5 x 100 1:40 [1:30] neg split
2 x 100 2:00 [1:45] IM or 50st/50fr
5 x 100 1:40 [1:30] neg split
4 x 50 1:15 [1:05] stroke
5 x 100 1:40 [1:30] neg split & desc 1-5

Warm down
4 x 50 1:00

Total: 2200/3900

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