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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/28/18

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Warm up
3 x 100 1:45
1:00 [vertical kick]
6 x 50 1:05 stroke
1:00 [vertical kick]
3 x 100 1:30

Main set
2x
2 x 25 :40 mod
1 x 50 1:00 strong
3 x 25 :40 build
1 x 75 1:30 strong
4 x 25 :40 desc 1-4
1 x 100 2:00 strong
[All swims choice]

Kick set
1 x 400 9:00

Freestyle set
4x
1 x 300 4:00 long & strong
1 x 150 2:15 neg split
1 x 75 1:15 strong

Warm down
4 x 50 1:00

Total: 4500

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