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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/19/18

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

Kick set
2 x 100 2:15
4 x 75 1:40 last 25 fast

Freestyle/pull set
2 x 300 4:30 long & strong
4 x 150 2:05 neg split
8 x 75 1:00 last 25 fast

Stroke set
4x
6 x 25 :40 desc 1-3/4-6
1 x 100 2:00 strong
[RD1 best stroke no free, RD2 worst stroke no free, RD3/4 choice]\

Warm down
4 x 50 1:00

Total: 4600

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