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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/16/18

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LCM intervals left, SCY intervals right

Warm up
1 x 300 5:00 [4:30]
2 x 150 2:30 [2:15]
3 x 100 1:45 [1:30]
6 x 50 1:15 [1:05] stroke

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

Main set
3x
1 x 50 1:15 [1:15]
1 x 100 2:15 [2:00]
1 x 100 2:15 [2:00]
1 x 50 1:15 [1:15]
[RD1/3 both 100s fast, RD2 both 50s fast]
[All other swims easy w/good technique]
[All swims choice]

Freestyle set
1 x 400 6:40 [6:00] long & strong
1 x 200 3:20 [3:00] neg split
1 x 100 1:40 [1:30] build
1 x 100 1:40 [1:30] build
1 x 200 3:20 [3:00] neg split
1 x 400 6:40 [6:00] long & strong

Warm down
4 x 50 1:00

Total: 4100

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