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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/13/18

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Warm up
3 x 100 1:45
4 x 75 1:30 IM/stroke
3 x 100 1:30
4 x 25 :30 strong

Kick set
1 x 200 4:30
8 x 25 :40 fast

Stroke set
3x
3 x 25 :40
1 x 125 2:20 IM
[RD1 fly, RD2 back, RD3 brst]

Sprint set
20 x 25 :30
[Alt 1 easy, 3 fast, all choice]

Freestyle/pull set
20 x 100 1:30
[Alt 1 easy/3 strong]

Warm down
4 x 50 1:00

Total: 4700

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