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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/10/18

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Warm up
2 x 150 2:30
3 x 100 1:30
4 x 75 1:30 IM/stroke
8 x 25 :30 strong

Main set
1 x 300 4:30 pull
1 x 200 3:30 IM
1 x 100 2:15 kick

1 x 300 5:15 IM
1 x 200 4:30 kick
1 x 100 1:30 pull

1 x 300 6:30 kick
1 x 200 3:00 pull
1 x 100 1:45 IM

Sprint set
4x
1 x 100 1:45 easy
2 x 25 :45 fast
2 x 25 :45 easy
1 x 100 1:45 fast
[RD1 best stroke, RD2 stroke, RD3 free, RD4 choice]

Warm down
4 x 50 1:00

Total: 4300

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