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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/31/18

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

Main set
4 x 25 :45 strong
1 x 100 2:15 kick
4 x 50 1:00 build
1 x 100 2:15 kick
4 x 100 2:00 neg split
1 x 100 2:15 kick
4 x 50 1:00 build
1 x 100 2:15 kick
4 x 25 :45 strong
[All swims choice]

Freestyle set
8 x 50 :50 pace NO GEAR
1 x 400 5:40 PULL
6 x 50 :50 pace NO GEAR
1 x 300 4:20 PULL
4 x 50 :50 strong NO GEAR
1 x 200 best effort PULL

Warm down
4 x 50 1:00

Total: 4500

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