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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters 5:30 Workout - 7/08/09 - LCM/SCY

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LCM

WARM UP:
2 X 100 2:00 1:45
2 X 150 3:00 2:30
2 X 200 4:00 3:30
Swim the set twice. Intervals for round 1 on the left, for round 2, on the right.

SCY

6 X 75 kick 1:45

1 X 25 :30
1 X 50 1:00
1 X 75 1:30
1 X 100 2:00
Swim the set 4 times through. Choice.
Round 1: 100 is fast
Round 2: 75 is fast
Round 3: 50 is fast
Round 4: 25 is fast

10 X 100 2:00
Choice. swim # 3,6 and 9 at 100%

WARM DOWN: 4 X 50 easy 1:00

4450 Y/M

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Swim Workouts

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