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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/13/18

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SCY

Warm up
2 x 150 2:30
3 x 100 1:30
4 x 75 1:45 kick
4 x 75 1:30 IM/stroke

Main set
1 x 200 4:00 100kick/100 stroke mod
1 x 200 4:00 100kick/100 IM mod
1 x 200 4:00 100kick/100 free mod
1 x 50 1:00 easy free
1 x 100 2:00 stroke strong
1 x 50 1:00 easy free
1 x 100 2:00 IM strong
1 x 50 1:00 easy free
1 x 100 1:45 free strong
1 x 50 1:00 easy free

Sprint set
3x
2 x 25 :45 easy
2 x 25 :45 sprint
1 x 50 1:15 easy
1 x 50 1:15 sprint
[RD1 stroke, RD2/3 choice]

MEET SWIMMERS WARM DOWN

Freestyle/pull set
1 x 300 4:30 long & strong
2 x 150 2:15 last 50 strong
3 x 100 1:30 desc 1-3
4 x 75 1:05 last 25 strong

Warm down
4 x 50 1:00

Total: 4300

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