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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/7/18

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SCY

Warm up
1 x 200 3:15
2 x 150 2:30
4 x 75 1:30 IM/stroke
8 x 25 :30 strong

Kick set
4x
1 x 100 2:15 mod
2 x 25 :45 fast

Sprint set
2 x 75 1:45
2 x 75 1:30
2 x 75 1:15
1 x 50 1:15 easy
3 x 50 1:15
3 x 50 1:00
3 x 50 :45
1 x 50 1:15 easy
4 x 25 :40
4 x 25 :30
4 x 25 :20
[All swims fast and choice]

Freestyle set
2 x 200 3:00 neg split
4 x 100 1:30 desc 1-4
2 x 150 2:15 last 50 strong
4 x 75 1:05 all strong

Warm down
4 x 50 1:00

Total: 4500

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