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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters 5:30 AM Workout -11/01/20122

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WARM UP:
1 X 200 3:00 3:00
2 X 150 2:30 2:15
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.

1 X 200 kick + 100 swim

10 X 50 1:10
Choice. Swims 3-6-9 are fast #10 is easy

5 X 50
Blocks: sprint 25 and great turn, swim in easy.
1 X 50 easy

5 X 100 kick 2:15
1 X 100 swim

4 X 250 free 4:00
Swim or pull. Negative split each swim.

WARM DOWN: 4 X 50 easy 1:00

4500Y

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Swim Workouts

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