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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/10/18

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LCM intervals left, SCY intervals right

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

Kick set
2 x 200 5:00 [4:30]

Stroke set
12 x 50 1:15 [1:05] alt 1free/2stroke
[Stroke swims: #1 build, #2 strong]

Freestyle set
1 x 500 8:20 [7:30]
1 x 400 6:40 [6:00]
1 x 300 5:00 [4:30]
1 x 200 3:20 [3:00]
1 x 100 1:40 [1:30]
1:00 break
1 x 250 4:10 [3:45]
1 x 200 3:20 [3:00]
1 x 150 2:30 [2:15]
1 x 100 1:40 [1:30]
1 x 50
[Even pace on all swims & hold pace throughout set]
1 x 50 easy

Warm down
4 x 50 1:00

Total: 4400

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