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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/8/18

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Warm up
4 x 100 1:45
8 x 50 1:00 choice
4 x 100 1:30

Kick set
2 x 100 2:15
1:00 [vertical kick]
2 x 100 2:15
1:00 [vertical kick]

Stroke set
2x
4 x 25 :40 fly
4 x 25 :40 back
4 x 25 :40 brst
[Swims #1 drill, #2 perfect stroke, #3 mod, #4 fast]

Freestyle/pull set
1 x 400 6:00 long & strong
4 x 100 1:30 desc 1-4
1 x 300 4:30 neg split
3 x 100 1:30 desc 1-3
1 x 200 3:00 last 50 strong
2 x 100 1:30 desc 1-2

Sprint set for meet swimmers
2 x 25 :45 build to race finish
2 x 25 :45 blocks sprint 20
1 x 50 blocks sprint
[All swims choice]

Warm down
4 x 50 1:00

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