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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/12/18

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SCY

Warm up
3 x 100 1:45
3 x 100 2:00 alt 25st/25fr
3 x 100 1:30

Kick set
8 x 50 1:15 25mod/25fast

Main set
1 x 25 :45 easy
3 x 25 :45 strong
1 x 50 1:15 easy
3 x 50 1:15 strong
1 x 75 1:30 easy
3 x 75 1:30 strong
1 x 100 2:15 easy
3 x 100 2:15 strong
[All swims choice]

Freestyle set
1 x 400 5:45 long & strong
2 x 300 4:15 neg split
3 x 200 3:00 desc 1-3
4 x 100 1:30 strong & consistent

Warm down
4 x 50 1:00

Total: 4500

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