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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/29/16

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Warm up
1 x 200 3:15
2 x 100 1:30
3 x 75 IM/stroke 1:30
4 x 50 descend 1-4 1:00
5 x 25 choice :40

Kick set
2 x 100 2:15
3 x 50 descend 1:15
4 x 25 sprint kick :45

IM/Stroke set
1 x 200 IM/stroke 3:30
1 x 100 IM/stroke 1:45
3 x 50 Stroke 1 fly, 1 back, 1 breast 1:10
6 x 25 stroke fast, 2 fly, 2 back, 2 breast :40 #6 on 1-minute
2x through

Free/pull set
3 x 200 descend 1-3 3:00
1 x 200 fast 85-90% 3:30
3 x 100 descend 1-3 1:30
1 x 100 fast 85-90% 2:00
3 x 75 descend 1-3 1:10
1 x 75 fast 85-90% 2:00
3 x 50 descend 1-3 1:00
1 x 50 fast 85-90% 1:30

Warm down
4 x 50 1:00

Total: 4550 yards

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