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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/2/18

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Warm up
1 x 200 3:15
4 x 50 1:00 choice
2 x 150 3:15 kick
4 x 50 1:00 choice
3 x 100 1:30

Main set
2x
1 x 25 :45 easy
4 x 25 :45 fast
1 x 25 :45 easy
2 x 50 1:15 fast
1 x 25 :45 easy
1 x 100 2:00 fast
1 x 25 :45 easy
2 x 50 1:15 fast
1 x 25 :45 easy
4 x 25 :45 fast
1 x 25 :45 easy
[Fast swims: RD1 stroke, RD2 choice]

Freestyle set
1 x 50 :50 mod
2 x 75 1:05 neg split
3 x 100 1:30 desc 1-3
4 x 150 2:10 last 50 strong
3 x 100 1:25 desc 1-3
2 x 75 1:05 neg split
1 x 50 strong

Warm down
4 x 50 1:00

Total: 4300

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