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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/12/17

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SCY

Warm up
4 x 100 1:45
4 x 50 1:15 kick
4 x 100 1:30
4 x 50 1:05 stroke

Main set
3x
1 x 100 2:15 kick
1 x 100 2:00 stroke choice
1 x 100 2:00 IM
1 x 100 1:45 free
[Desc by round]

Sprint set
1 x 25 :30 fast
1 x 25 :30 easy
2 x 25 :30 fast
1 x 25 :30 easy
3 x 25 :30 fast
1 x 25 :30 easy
4 x 25 :30 fast
1 x 25 :30 easy
5 x 25 :30 fast
1 x 25 :30 easy
[All swims are choice]

Free/pull set
1 x 400 5:45 long & strong
2 x 200 3:00 neg split
4 x 100 1:30 desc 1-4
8 x 50 :50 hold strong pace on each

Warm down
4 x 50 1:00

Total: 4700

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