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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/13/18

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SCY

Warm up
2 x 150 2:30
3 x 100 1:45
4 x 75 1:30 IM/stroke
6 x 50 :50 desc 1-3/4-6

Kick set
2x
3 x 75 1:45
1:00 [vertical kick]
1 x 25 :45 fast

Freestyle set
2 x 150 2:15 neg split
4 x 75 1:00 desc 1-4
2 x 150 2:05 neg split
4 x 75 1:05 desc 1-4
2 x 150 2:00 neg split
4 x 75 1:10 desc 1-4

Main set
2x
4 x 25 :40 easy
2 x 50 1:05 fast
2 x 50 1:05 easy
4 x 25 :40 fast
[All swims choice]

Warm down
4 x 50 1:00

Total: 4500

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