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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/4/18

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SCY ****HAPPY 4TH of JULY****

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

Sprint stroke set
4x
1 x 25 :40
1 x 50 1:10
1 x 75 1:30
1 x 100 2:00
[RD1 fly, 100 sprint, RD2 back, 75 sprint, RD3 brst, 50 sprint, RD4 choice, 25 sprint]
[All other swims mod w/perfect stroke]

Freestyle set
4 x 100 1:30 last 25 fast
4 x 75 1:10 desc 1-4
4 x 100 1:20 neg split
4 x 75 1:00 all strong

Sprint freestyle set
4x
1 x 25 :30
1 x 50 1:00
1 x 75 1:15
1 x 100 1:45
[RD1 100 sprint, RD2 75 sprint, RD3 50 sprint, RD4 25 sprint]
[All other swims mod w/perfect stroke]

Warm down
4 x 50 1:00

Total: 4800

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