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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/11/18

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SCY

Warm up
2 x 200 3:15
2 x 150 3:00 50st/50fr/50st
4 x 50 1:00 choice
4 x 25 :30 strong

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

Sprint set
3 x 50 1:45
5 x 50 1:30
7 x 50 1:00
[Sprint, all swims choice]

Freestyle set
3 x 200 3:00 neg split
6 x 100 1:30 desc 1-3/4-6
12 x 50 :50 consistent pace

Warm down
4 x 50 1:00

Total: 4200

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