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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/18/18

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SCY

Warm up
4 x 100 1:45
6 x 25 :40 choice
3 x 100 2:10 kick
6 x 25 :40 choice
4 x 100 1:30

Main set
2x
2 x 25 :40
1 x 50 1:10
3 x 25 :40
1 x 75 1:30
4 x 25 :40
1 x 100 2:00
3 x 25 :40
1 x 75 1:30
2 x 25 :40
1 x 50 1:10
[RD1 25s fast, RD2 50s/75s/100 fast; all other swims mod w/perfect stroke]
[All swims choice]

Freestyle set
3 x 150 2:15 long & strong
3 x 150 2:10 neg split
3 x 150 2:05 desc 1-3

Warm down
4 x 50 1:00

Total: 4350

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