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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/27/17

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Warm up
8 x 75 1:20
8 x 50 1:05 stroke
8 x 25 :30 strong

Kick set
2x
1 x 25 :45 easy
1 x 50 1:15 build
1 x 75 1:45 strong
1:00 vertical kick

Stroke set
6x
2 x 25 :40 perfect stroke
2 x 25 :40 strong
[RD1 brst, RD2 back, RD3 fly, RD4 fly, RD5 back, RD6 brst]

Freestyle/pull set
1 x 50 :45 mod
1 x 100 1:30 last 25 strong
1 x 150 2:15 last 50 strong
1 x 200 3:00 neg split
1 x 250 3:45 long & strong
1 x 250 3:20 long & strong
1 x 200 2:40 neg split
1 x 150 2:00 last 50 strong
1 x 100 1:20 last 25 strong
1 x 50 :40 strong

Sprint set
3x
1 x 50 1:00 25easy/25fast
1 x 50 1:00 25fast/25easy
1 x 50 1:15 fast
[RD1 best stroke no free, RD2 free, RD3 choice]

Warm down
4 x 50 1:00

Total: 4250

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