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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/12/18

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LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
4 x 50 1:00 [1:00] choice
3 x 100 1:45 [1:30]
4 x 50 1:15 [1:05] stroke

Kick set
4x
1 x 100 2:30 [2:15]
1:00 [vertical kick]

Freestyle set
6 x 150 2:30 [2:15] desc 1-3/4-6
6 x 100 1:40 [1:30] desc 1-3/4-6
6 x 50 :50 [:45] desc 1-3/4-6

Main set
4x
1 x 50 1:15 [1:15] easy
1 x 50 1:15 [1:15] build
1 x 50 1:15 [1:15] fast
[RD1/3 stroke, RD2/4 choice]

Warm down
4 x 50 1:00

Total: 4000

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