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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/2/17

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SCY

Warm up
1 x 300 4:40
8 x 25 :40 stroke 2 of each
3 x 100 1:30
8 x 25 :30 strong

Kick set
1 x 200 4:30
10 x 25 :45 alt 1 fast/ 1 easy

Main set
4x
4 x 25 :40
1 x 100 2:00 80-85%
[RD1 best stroke no free, RD2-4 choice]

Meet swimmers sprint set
2x
1 x 25 1:00 build to race finish
1 x 25 1:00 sprint 20
2 x 50 3:00 race pace choice

-OR-

Optional free/pull set
3x
1 x 300 4:30 long & strong
3 x 100 1:30 desc 1-3

Warm down
4 x 50 1:00

Total: 2650 or 4250

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