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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/20/19

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
6 x 50 1:15 [1:05] choice
2 x 100 1:45 [1:30]
6 x 50 1:00 [:50] desc 1-3/4-6

Kick set
2x
1 x 100 2:30 [2:15]
1:00 [vertical kick]
1 x 100 2:15 [2:00] swim w/fast overdrive kick

Main set
2x
1 x 50 1:15 [1:15] easy
2 x 100 2:15 [2:00] fast
1 x 50 1:15 [1:15] easy
2 x 50 1:30 [1:15] fast
[RD1 stroke, RD2 choice]

Freestyle set
1 x 400 6:30 [6:00] long & strong
8 x 50 :55 [:50] strong & consistent
2 x 200 3:20 [3:00] long & strong
8 x 50 :50 [:45] strong & consistent

Warm down
4 x 50 1:00

Total: 4000

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