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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/7/18

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LCM intervals left, SCY intervals right

Warm up
2 x 200 3:30 [3:15]
4 x 50 1:15 [1:05] stroke
4 x 100 1:45 [1:30]
4 x 50 1:30 [1:15] kick

Sprint set
1 x 50 1:15 [1:05] easy
2 x 50 1:15 [1:05] sprint, #2 100% effort
1 x 50 1:15 [1:05] easy
3 x 50 1:15 [1:05] sprint, #3 100% effort
1 x 50 1:15 [1:05] easy
4 x 50 1:15 [1:05] sprint, #4 100% effort
1 x 50 1:15 [1:05] easy
3 x 50 1:15 [1:05] sprint, #3 100% effort
1 x 50 1:15 [1:05] easy
2 x 50 1:15 [1:05] sprint, #2 100% effort
1 x 50 1:15 [1:05] easy
[All swims choice]

Freestyle set
8 x 100 1:40 [1:30] neg split
3 x 100 1:35 [1:25] desc 1-3
3 x 100 1:30 [1:20] make them

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

Warm down
4 x 50 1:00

Total: 4000

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