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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/21/18

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SCY

Warm up
2 x 200 3:15
2 x 150 2:30 50fistdrill/100swim
2 x 100 1:30
10 x 25 :30 choice

Kick set
1 x 300 6:45
8 x 25 :45 fast

Sprint set
2x
1 x 25 1:00 easy
1 x 100 2:00 sprint, break 5secs @ each 25
1 x 25 1:00 easy
1 x 100 2:00 sprint, break 10secs @ 50
1 x 25 1:00 easy
1 x 100 2:00 sprint
1 x 25 1:00 easy
[All swims choice]

Freestyle set
6x
1 x 100 1:30 mod
1 x 100 1:30 build
1 x 100 1:30 strong

Warm down
4 x 50 1:00

Total: 4450

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