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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/12/18

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Warm up
1 x 200 3:30
3 x 100 1:40
8 x 25 :40 stroke
6 x 50 :50 desc 1-3/4-6

Kick set
1 x 100 2:15
4 x 50 1:15
8 x 25 :45 fast

Freestyle/pull set
8 x 50 :50 pace
1 x 400 6:00
6 x 50 :50 desc 1-3/4-6
1 x 300 4:30 neg split
4 x 50 :50 strong
1 x 200 best effort

Stroke/sprint set
4x
1 x 50 1:00 easy
2 x 25 :45 fast
2 x 25 :45 easy
1 x 50 1:00 fast
[Fast swims: RD1 fly, RD2 back, RD3 brst, RD4 choice]
[Easy swims are choice]

Warm down
4 x 50 1:00

Total: 4300

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