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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/2/18

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
2 x 100 2:00 [1:45]
4 x 50 1:15 [1:15] stroke
8 x 25 :45 [:30] strong
2 x 200 5:00 [4:30] kick

Main set
3x
1 x 50 1:30 [1:15] easy
2 x 25 :45 [:45] fast
2 x 25 :45 [:45] easy
1 x 50 1:30 [1:15] fast
[All swims choice]

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]
[All swims: last 100 strong]

Warm down
4 x 50 1:00

Total: 3500

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