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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/2/18

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Warm up
1 x 200 3:30
6 x 50 1:05 choice
2 x 100 1:30
12 x 25 :30 choice

Main set
2x
1 x 100 2:10 kick
6 x 25 :40 IM order 2 of each
1 x 100 2:00 IM
1 x 100 2:10 kick
6 x 25 :30 choice
1 x 100 2:00 choice

Free/pull set
1 x 400 6:00 long & strong
1 x 300 4:30 neg split
1 x 200 3:00 last 50 strong
1 x 100 1:30 mod
1 x 100 1:20 mod
1 x 200 2:40 last 50 strong
1 x 300 4:00 neg split
1 x 400 5:20 long & strong

Warm down
4 x 50 1:00

Total: 4600

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