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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/21/17

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Warm up
2 x 150 2:30
12 x 25 4 of each stroke :40
3 x 100 1:30
12 x 25 alt 1 stroke swim/1 fast kick w/fins :40

Freestyle sprint set
4x
1 x 50 mod 1:00
1 x 50 90% 1:00
1 x 50 easy 1:15

IM/stroke set
3x
4 x 25 stroke :40
1 x 100 kick 2:15
1 x 100 IM 2:00

Free/pull set
5 x 100 long & strong on each 1:30
5 x 100 last 25 strong 1:20
5 x 100 make them 1:15

Warm down
4 x 50 1:00

Total: 4400

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