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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/14/17

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Warm up
4 x 100 1:45
3 x 50 stroke 1:10
1 x 200 3:00
3 x 50 stroke 1:10
4 x 100 1:30

Kick set
4 x 100 last 25 fast 2:15

Freestyle sprint set
3x
1 x 50 easy 1:45
1 x 100 85% 1:30

IM/stroke set
6 x 25 2 of each stroke :40
6 x 50 2 of each stroke 1:10
*break 30 seconds
1 x 200 IM strong 3:30

Free/pull set
2x
4 x 200 3:00
#1: 25 mod, 100 strong, 75 mod
#2: 50 mod, 100 strong, 50 mod
#3: 75 mod, 100 strong, 25 mod
#4: 100 mod, 100 strong]

Warm down
4 x 50 1:00

Total: 4600

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