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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/12/18

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Warm up
3 x 100 1:45
6 x 50 1:05 stroke
3 x 100 1:30
8 x 25 :30 strong

Kick set
4 x 75 1:45
8 x 25 :45 sprint

Stroke set
3x
4 x 25 :40
1 x 100 2:00 strong IM or stroke choice
[25s: RD1 fly, RD2 back, RD3 brst]

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

Freestyle set
3 x 100 1:30 long & strong
3 x 100 1:25 last 25 strong
3 x 100 1:20 desc 1-3
1:00 rest
1 x 100 best effort

Warm down
4 x 50 1:00

Total: 4000

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