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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/2/17

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Warm up
3 x 100 1:45
4 x 75 50st/25fr 1:30
3 x 100 1:30
4 x 75 last 25 strong 1:15

Kick set
4 x 50 1:10
6 x 25 sprint kick :40

Freestyle sprint set
1 x 50 easy 1:00
1 x 200 90% break 10 seconds at 100 3:30
1 x 50 easy 1:00
2 x 100 90% 2:30
1 x 50 easy 1:00
4 x 50 strong :45

IM/stroke set
3x
1 x 50 25st/25fr 1:15
1 x 50 stroke 90% 1:30
1 x 50 free easy 1:00
1 x 50 stroke 90% 1:30
1 x 50 free easy 1:00
[RD1 fly, RD2 back, RD3 breast]

Free/pull set
1 x 500 long & strong 7:00
2 x 200 last 50 strong 2:45
3 x 100 descend 1:20

Warm down
4 x 50 1:00

Total: 4450

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