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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/17/17

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Warm up
4 x 100 1:45
4 x 75 1:30 IM/stroke
6 x 50 1:00 choice

Main set
3x
1 x 250 3:45 free
1 x 200 3:45 IM
1 x 150 3:45 kick
[RD1 focus on strong kick, RD2 strong IM, RD3 strong free]

Free/pull set
1 x 500 7:00 long & strong
2 x 250 3:30 neg split
5 x 100 1:30 desc
10 x 50 :50 hold consistent pace

Warm down
4 x 50 1:00

Total: 5000

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