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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/23/18

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SCY

Warm up
6 x 100 1:45
6 x 50 1:05 choice
6 x 25 :30 strong

Stroke set
4x
1 x 75 1:30 mod
1 x 25 1:00 fast
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Kick set
2x
1 x 125 2:45
1:00 [vertical kick]
1 x 75 1:45 fast

Sprint set
2x
4 x 25 :20
4 x 25 :25
4 x 25 :30
2 x 25 :45 easy
[All swims choice]

Freestyle set
1 x 250 3:45 long & strong
2 x 200 3:00 neg split
3 x 150 2:15 last 50 strong
4 x 100 1:30 desc 1-4
5 x 50 :45 strong (NO GEAR)

Warm down
4 x 50 1:00

Total: 4500

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