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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 6/21/18

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SCY

Warm up
4 x 100 1:45
4 x 75 1:30 IM/stroke
6 x 50 1:00 choice
8 x 25 :30 strong

Kick set
3x
1 x 75 1:45
1:00 [vertical kick]
1 x 25 :45 fast

IM/stroke set
3x
3 x 25 :40 stroke
1 x 125 2:20 IM
[RD1 fly, RD2 back, RD3 brst]

Sprint set
3x
1 x 25 :45 easy
5 x 25 :45 sprint
[All swims choice]

Freestyle set
3x
1 x 150 2:10
1 x 150 2:05
1 x 150 2:00
[Desc by rounds 1-3]

Warm down
4 x 50 1:00

Total: 4100

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