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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/9/18

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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 [1:05] stroke
4 x 50 1:00 [1:00]
2 x 100 1:45 [1:30]
1 x 200 3:30 [3:00]

Kick set
1 x 200 5:00 [4:30]
1:00 [vertical kick]
1 x 100 2:30 [2:15]
1:00 [vertical kick]
2 x 50 1:30 [1:15] fast

Main set
2 x 50 :50 [:45]
3 x 50 :55 [:50]
4 x 50 1:00 [:55]
5 x 50 1:05 [1:00]
[All swims choice]

Freestyle set
2 x 400 6:40 [6:00]
4 x 200 3:20 [3:00]

Warm down
4 x 50 1:00

Total: 4100

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