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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/17/18

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SCY

Warm up
1 x 200 3:15
3 x 100 1:45
6 x 50 1:00 choice
8 x 25 :30 strong

Kick set
2x
2 x 75 1:45
1:00 [vertical kick]
4 x 25 :45 fast

Freestyle set
2 x 200 3:00 long & strong
4 x 100 1:30 desc 1-4
2 x 150 2:05 long & strong
3 x 100 1:20 desc 1-3

Sprint set
6 x 75 1:30 alt 1easy/2fast
6 x 25 :45 alt 1easy/2fast
6 x 50 1:15 alt 1easy/2fast
6 x 25 :45 alt 1easy/2fast
[All swims choice]

Warm down
4 x 50 1:00

Total: 4150

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