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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/9/18

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LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
2 x 150 3:00 [2:30] 50st/50fr/50st
6 x 50 1:00 [:50] desc 1-3/4-6

Kick set
2x
2 x 50 1:20 [1:15] mod
1:00 [vertical kick]
2 x 50 1:20 [1:15] fast

Main set
2x
4 x 50 1:15 [1:05] mod
1 x 100 2:00 [1:45] fast
1 x 100 2:00 [1:45] mod
4 x 50 1:15 [1:05] fast
[All swims choice]

Freestyle set
3x
1 x 200 3:20 [3:00] pull, neg split
4 x 50 1:00 [:50] strong, no gear

Warm down
4 x 50 1:00

Total: 3900

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