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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/5/18

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SCY

Warm up
2x
1 x 200 3:15
1 x 150 2:30
1 x 100 2:15 kick
1 x 75 1:15
1 x 50 1:15 stroke
1 x 25 :30 strong

Main set
20 x 25 :45 stroke alt. 1easy/4fast
20 x 25 :30 free alt. 1easy/4fast
10 x 50 1:05 choice alt. 1easy/1fast

Freestyle set
1 x 100 1:30 mod
1 x 200 3:00 neg split
1 x 400 6:00 long & strong
1 x 400 5:30 long & strong
1 x 200 2:45 neg split
1 x 100 best effort

Warm down
4 x 50 1:00

Total: 4300

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