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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/30/18

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
3 x 100 2:00 [1:45] 50st/50free or IM
3 x 100 1:45 [1:30]
2 x 50 1:00 [:50] strong

Kick set
2x
1 x 100 2:30 [2:15]
1:00 [vertical kick]
2 x 50 1:30 [1:15] fast

Freestyle set
3 x 150 2:30 [2:15]
3 x 150 2:25 [2:10]
3 x 150 2:20 [2:05]
3 x 150 2:15 [2:00]
[Desc each group 1-3]

Stroke set
4x
3 x 50 1:15 [1:05] fly-back-brst
1 x 50 1:30 [1:15] stroke strong choice

Warm down
4 x 50 1:00

Total: 4200

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