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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/15/17

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Warm up
4 x 150 2:30
4 x 50 1:05 stroke
4 x 50 :50 desc 1-4

Kick set
2x
1 x 75 1:45
:30 [vertical kick]
:15 rest
1 x 50 1:15
:45 [vertical kick]
:15 rest
1 x 25 :45
1:00 [vertical kick]
:15 rest

Stroke set
4x
1 x 50 1:00 25stroke/25free
1 x 75 1:20 50stroke/25free
1 x 100 1:45 75stroke/25free
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Freestyle/pull set
3 x 100 1:30
3 x 100 1:25
3 x 100 1:20
1 x 100 1:45 easy
[desc each group of 3]

3 x 75 1:10
3 x 75 1:05
3 x 75 1:00
1 x 75 1:30 easy
[desc each group of 3]

3 x 50 :50
3 x 50 :45
3 x 50 :40
1 x 50 easy
[desc each group of 3]

Warm down
4 x 50 1:00

Total: 4650

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