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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/3/18

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SCY

Warm up
2 x 150 2:30
3 x 100 1:45
8 x 25 :45 stroke
6 x 50 :50 desc 1-3/4-6

Kick set
2x
4 x 50 1:15
1:00 [vertical kick]

Sprint set
2x
2 x 50 :45
3 x 50 1:00
4 x 50 1:15
1:00 break
[Consistent fast pace on all]
[All swims choice]

Freestyle set
3 x 200 3:00 long & strong
3 x 200 2:50 desc 1-3
3 x 200 2:40 neg split

Warm down
4 x 50 1:00

Total: 4400

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