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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/4/17

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Warm up
2 x 150 2:30
6 x 50 1:05 stroke 2 of each
3 x 100 1:30
12 x 25 :30 strong

Kick set
1 x 200 4:30
8 x 25 :45 fast

Freestyle/pull set
1 x 300 4:30 long & strong
4 x 75 1:10 desc
2 x 150 2:15 neg split
4 x 75 1:05 desc
3 x 100 1:30 last 25 strong
4 x 75 1:00 desc

Stroke set
3x
4 x 25 :40 IM order perfect stroke
1 x 50 1:05 25fly/25back
1 x 50 1:05 25brst/25free
1 x 100 2:00 IM strong

Warm down
4 x 50 1:00

Total: 4500

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