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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/18/17

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SCY

Warm up
2 x 150 2:45
6 x 50 1:05 stroke 2 of each
3 x 100 1:30

Kick set
2x
1 x 125 2:45
3 x 25 :45 sprint

Sprint set
4x
1 x 25 :45
1 x 50 1:00
1 x 75 1:15
1 x 100 1:45
[RD1 100 fast, RD2 75 fast, RD3 50 fast, RD4 25 fast]
[All swims are choice]

Main set
4x
1 x 25 :40 mod
1 x 25 :40 build
1 x 25 :40 easy free
1 x 125 2:30 strong
[RD1 best stroke, RD2 choice stroke, RD3/4 choice including free]

Free/pull set
6 x 200 3:00 neg split

Warm down
4 x 50 1:00

Total: 4500

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