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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/16/17

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Warm up
2 x 150 2:30
6 x 50 stroke 1:10
2 x 150 2:15
6 x 50 2 strong/1 easy 1:00
2 x 150 kick 3:15

Freestyle sprint set
3x
1 x 50 easy 1:15
1 x 50 build to fast 1:00
1 x 50 easy 1:15
1 x 100 85% 1:30

IM/stroke set
3x
4 x 25 stroke :40
1 x 50 stroke 85% 1:00
1 x 50 free easy 1:30
RD1 fly, RD2 back, RD3 breast

Free/pull set
4 x 150 2:15
3 x 150 2:05
2 x 150 2:00
*rest 45 seconds
1 x 150 best effort 2:00

Warm down
4 x 50 1:00

Total: 4550

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