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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/4/18

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Warm up
2 x 200 3:15
4 x 50 1:00 stroke
2 x 150 3:30 kick
4 x 100 1:30
8 x 25 :30 strong

Stroke set
3x
4 x 25 :45 perfert stroke
1 x 50 1:15 easy free
1 x 100 2:15 strong
[RD1 best stroke, no free, RD2/3 choice]

Freestyle set
1 x 400 5:45 long & strong
1 x 100 1:30 strong
1 x 300 4:15 long & strong
1 x 100 1:30 strong
1 x 200 3:00 long & strong
1 x 100 1:30 strong
1 x 100 1:30 long & strong
1 x 100 best effort

Sprint set
20 x 25 :40 alt 3fast/1easy choice

Warm down
4 x 50 1:00

Total: 4350

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