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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/27/18

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

Kick set
1 x 200 4:30
1:00 [vertical kick]
8 x 25 :45 fast

Freestyle set
3 x 200 2:45 desc 1-3
1 x 100 1:30 neg split
2 x 200 2:50 long & strong
2 x 100 1:25 long & strong
1 x 200 3:00 neg split
3 x 100 1:20 desc 1-3

Sprint set
4 x 50 1:15 25sprint/25easy
4 x 50 1:15 40sprint/10easy
4 x 50 1:15 50sprint
4 x 25 :45 12.5sprint/12.5easy
4 x 25 :45 20sprint/5easy
4 x 25 :45 25sprint
[All swims choice]

Warm down
4 x 50 1:00

Total:4400

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