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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/10/18

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Warm up
3 x 100 1:45
4 x 75 1:30 IM/stroke
4 x 50 1:00 choice
3 x 100 1:30

Kick set
8 x 75 1:40 last 25 fast

Sprint/Meet swimmers set
4 x 25 :45 build to race finish
4 x 25 :45 sprint 12.5 then easy
4 x 25 :45 sprint 25
rest 1:00
3 x 100 3:00 fast, break 10 seconds at 50

Freestyle/pull set
2x
2 x 100 1:30 long & strong
2 x 150 2:05 last 50 strong
2 x 200 2:50 neg split

Warm down
4 x 50 1:00

Total: 4300

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