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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/28/17

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Warm up
5 x 100 1:45
6 x 50 1:05 stroke 2 of each
4 x 50 :50 desc

Kick set
2 x 150 3:20
8 x 25 :40 sprint

Main set
3x
6 x 25 :40 stroke 2 of each
1 x 150 3:00 IM strong

Sprint set
4x
1 x 50 1:00 mod choice
2 x 25 :30 sprint choice

Free/pull set
5 x 150 2:15 long & strong
4 x 150 2:00 desc 1-4
1 x 150 best effort

Warm down
4 x 50 1:00

Total: 4500

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