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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/30/18

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SCY

Warm up
4 x 75 1:15
3 x 100 2:00 alt 25st/25fr
4 x 75 1:15
3 x 100 1:30

Kick set
1 x 150 3:30
1:00 [vertical kick]
1 x 100 2:15
1:00 [vertical kick]
1 x 50 1:15
1:00 [vertical kick]

Sprint set
2x
1 x 25 :45 easy
1 x 25 :45 sprint
1 x 50 1:15 easy
1 x 50 1:15 sprint
1 x 75 1:30 easy
1 x 75 1:30 sprint
1 x 100 2:00 easy
1 x 100 2:00 sprint
[All swims choice]

Freestyle set
4x
1 x 150 2:15 mod
1 x 150 2:15 build
1 x 150 2:15 best effort

Warm down
4 x 50 1:00

Total: 4500

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