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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/24/18

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SCY

Warm up
2 x 150 2:30
4 x 75 1:15
4 x 75 1:30 IM/stroke
8 x 25 :30 strong

Kick set
4 x 75 1:45
8 x 25 :45 fast

Main set
4x
3 x 75 1:30 [#1 stroke, #2 IM or 25st/25fr/25st, #3 free]
[Desc by rounds 1-4]

Freestyle set
2x
1 x 300 4:30 long & strong
4 x 75 1:05 desc 1-4
1 x 300 4:30 long & strong
[Goal: be consistent on effort and pace for both 300s each round]

Warm down
4 x 50 1:00

Total: 4500

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