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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/3/17

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SCY

Warm up
6 x 100 1:45
4 x 75 1:30 IM/st
8 x 25 :30 strong

Kick set
3 x 100 2:15

Main set
6 x 100 2:00 odds easy, evens fast
6 x 50 1:15 odds easy, evens fast
6 x 25 :45 odds easy, evens fast
[All swims choice]

Meet swimmers sprint set
2x
1 x 25 1:00 build to race finish
1 x 25 1:00 sprint 20

-OR-

Optional free/pull set
3x
5 x 50 1:00 pace
1 x 250 4:00 holding pace of 50s

Warm down
4 x 50 1:00

Total: 2750 or 4150

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