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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/6/18

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SCY

Warm up
3 x 100 1:45
3 x 100 1:30
6 x 50 1:05 stroke
6 x 50 :50 desc 1-3/4-6

Kick set
3x
1 x 75 1:45
1:00 [vertical kick]
1 x 25 :45 fast

Main set
3x
1 x 100 2:15 stroke
1 x 100 1:45 free
1 x 100 2:00 IM or alt 25st/25fr
[RD1 IM strong, RD2 free strong, RD3 stroke strong]
[All other swims mod w/perfect stroke]

Freestyle set
2x
4 x 75 1:10 desc 1-4
1 x 300 4:30 long & strong
4 x 75 1:05 desc 1-4

Warm down
4 x 50 1:00

Total: 4400

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