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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/17/18

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Warm up
1 x 300 4:30
4 x 75 1:15
8 x 25 :40 stroke
3 x 100 1:30

Kick set
8 x 50 1:15 alt 1mod/1fast

Main set
12 x 50 1:05 alt 2stroke/1free
12 x 25 :40 alt 2stroke/1free
[Stroke swims are IM order, #1 perfect stroke, #2 strong]

MEET SWIMMERS WARM DOWN

Freestyle/pull set
2 x 300 4:30 long & strong
4 x 75 1:05 neg split
2 x 200 3:00 long & strong
4 x 50 :45 desc 1-4
2 x 100 1:30 strong
4 x 25 :30 fast

Warm down
4 x 50 1:00

Total: 4400

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