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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/27/18

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LCM intervals left, SCY intervals right

Warm up
2 x 200 3:45 [3:30]
8 x 50 1:15 [1:05] choice
3 x 100 1:45 [1:30]
6 x 50 1:30 [1:15] kick

Main set
6 x 100 2:20 [2:00] choice
[#1/4 mod, #2/5 build, #3/6 50mod/50fast]

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

MEET SWIMMERS WARM DOWN

Freestyle set
1 x 400 6:40 [6:00] long & strong
4 x 100 1:40 [1:30] neg split
1 x 300 5:00 [4:30] long & strong
6 x 50 1:00 [:50] desc 1-3/4-6
1 x 200 3:20 [3:00] long & strong
4 x 50 :50 [:45] strong

Warm down
4 x 50 1:00

Total: 2400/4000

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