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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/30/18

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Warm up
3 x 100 1:45
4 x 50 1:05 stroke
3 x 100 1:30
8 x 25 :30 choice

Kick set
1 x 200 4:30 kick
4 x 50 1:15 kick
1 x 100 2:15 kick
4 x 25 :45 kick fast

IM set
4 x 50 1:00 IM order
2 x 200 3:30 IM
4 x 25 :45 IM order
2 x 100 1:45 IM

Freestyle/pull
1 x 300 4:30 long & strong
2 x 150 2:15 neg split
3 x 100 1:30 last 25 strong
4 x 75 1:05 desc 1-4
6 x 50 :45 be consistent
12 x 25 :30 strong

Warm down
4 x 50 1:00

Total: 4500

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