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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/12/18

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Warm up
2 x 200 3:15
8 x 25 :40 stroke
3 x 100 1:30
4 x 50 :50 desc 1-4

Kick set
1 x 200 4:30
3 x 100 2:15 desc 1-3

Sprint/Meet swimmers set
1 x 200 4:30 fast broken 10secs at 100
2 x 100 3:00 fast broken 5secs at 50
3 x 50 2:00 #1fast, 2easy, 3fast
4 x 25 :45 all fast
[All swims choice]

Freestyle/pull set
8 x 100 1:30 desc 1-4/5-8
8 x 75 1:05 neg split
8 x 50 :45 strong

Warm down
4 x 50 1:00

Total: 4250

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