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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/11/18

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Warm up
8 x 75 1:15
8 x 50 1:00 Alt 1free/1stroke
8 x 25 :30 choice

Kick set
2 x 150 3:15
8 x 25 :45 fast

Sprint/Meet swimmers set
4 x 100 2:00 alt 1easy/1fast
6 x 50 1:05 alt 1easy/1fast
8 x 25 :45 alt 1easy/1fast
rest 1:00
1 x 100 race pace
[All swims choice]

Freestyle/pull set
4x
1 x 75 1:10 mod
1 x 150 2:10 neg split
1 x 75 1:10 strong

Warm down
4 x 50 1:00

Total: 4100

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