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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/17/18

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Warm up
2 x 200 3:15
12 x 50 1:05 alt 1free/1stroke

Kick set
2x
1 x 200 4:30
1:00 [vertical kick]

Main set
3x
2 x 25 :40 free [perfect stroke]
1 x 50 1:00 stroke [mod]
1 x 75 1:10 free [build]
1 x 75 1:30 stroke/IM [build]
1 x 50 :50 free [mod]
2 x 25 :40 stroke [perfect stroke]

Freestyle set
1 x 400 5:45 long & strong
4 x 100 1:30 desc 1-4
1 x 300 4:15 neg split
3 x 100 1:30 desc 1-3
1 x 200 2:45 neg split
2 x 100 1:30 desc 1-2

Warm down
4 x 50 1:00

Total: 4450

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