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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/31/17

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Warm up
1 x 250 4:15
5 x 50 1:05 stroke
2 x 125 2:00
5 x 50 :50 desc

Kick set
1 x 250 5:30
5 x 50 1:15 25fast/25easy
1 x 100 easy swim

Main set
3x
1 x 100 2:00 stroke
1 x 100 2:00 IM
1 x 100 2:00 free
[RD1 stroke fast, RD2 IM fast, RD3 free fast]
[Non fast swims are perfect stroke]

Free/pull set
1 x 400 6:00 long & strong
1 x 300 4:30 neg split
1 x 200 3:00 last 50 fast
1 x 100 1:30 mod
1 x 100 1:20 mod
1 x 200 2:40 last 50 fast
1 x 300 4:00 neg split
1 x 400 5:20 best effort

Warm down
4 x 50 1:00

Total: 4700

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