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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters 5:30 AM Workout -11/02/20122

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WARM UP:
1 X 250 4:00 3:45
1 X 150 2:30 2:15
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.

3 X 100 kick 2:15
8 X 50 kick-25 moderate/25 fast- 1:10
1 X 100 swim

1 X 75 build 1:30
1 X 50 @ 100% 1:15
2 x 100 cruise 2:00
Four rounds, choice.

8 X 25
odd: build to race finish
even: blocks-sprint 20 yards

1 X 600
Swim or pull
Descend by 200's

WARM DOWN: 4 X 50 easy 1:00

4500Y

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Swim Workouts

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