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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/10/17

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Warm up
1 x 200 3:10
2 x 150 2:30
4 x 75 IM/stroke 1:30
3 x 100 1:30
4 x 50 descend :50

Kick set
4 x 125 last 25 fast 2:45

IM/stroke set
4x
1 x 50 stroke 1:15
1 x 25 free easy :45
1 x 75 IM/stroke strong 1:30
RD1 fly, RD2 back, RD3 breast, RD4 choice

Free/pull set
4 x 200 neg split 3:00
4 x 150 last 50 strong 2:15
4 x 100 descend 1:30
4 x 50 strong :45

Warm down
4 x 50 1:00

Total: 4600

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