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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/8/18

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LCM intervals left, SCY intervals right

Warm up
4 x 150 2:45 [2:30]
6 x 50 1:15 [1:05] stroke
2 x 100 2:30 [2:15] kick
4 x 50 1:00 [:50] desc 1-4

Stroke set
2 x 50 1:15 [1:05] fly
2 x 50 1:15 [1:05] back
2 x 50 1:15 [1:05] brst
2 x 150 3:00 [2:30] IM or 50st/50fr/50st
[50s: #1 perfect stroke, 2 strong]

Sprint set
8 x 50 1:30 [1:30] sprint choice
[#1 & 5 easy]

Freestyle set
10 x 150 2:30 [2:15] consistent pace w/last 50 strong

Warm down
4 x 50 1:00

Total: 4000

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