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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/16/18

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Warm up
4 x 100 1:45
6 x 25 :45 stroke
4 x 50 1:15 kick
4 x 100 1:30
6 x 25 :30 choice
4 x 50 1:15 kick

Stroke set
4x
1 x 50 1:05 stroke
1 x 100 2:00 IM/stroke

Freestyle set
4 x 50 :50 desc 1-4
4 x 75 1:05 last 25 strong
4 x 100 1:30 neg split
4 x 75 1:00 last 25 strong
4 x 50 :40 all strong

Sprint set
4x
4 x 25 :40 alt 1easy/1sprint
1 x 50 1:20 sprint

Warm down
4 x 50 1:00

Total: 4300

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