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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/24/17

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Warm up
2 x 150 2:30
6 x 25 stroke :40
3 x 100 1:30
6 x 25 stroke :40
4 x 75 last 25 strong 1:15

Kick set
3x
1 x 50 build 1:15
4 x 25 sprint :45

Sprint freestyle set
4x
1 x 50 build 1:00
3 x 25 sprint hard :30
1 x 25 easy :45

IM/stroke set
4x
1 x 50 easy free 1:00
4 x 25 sprint stroke :40
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Free/pull set
9 x 150 2:05
[alternate 1 mod/1 strong, #9 warm down]

Total: 4200

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