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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/8/18

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Warm up
2 x 100 1:45
6 x 25 :45 choice
6 x 50 1:00 desc 1-3/4-6
6 x 25 :45 choice
2 x 100 1:30

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

Freestyle set
4x
1 x 250 3:45 long & strong
1 x 150 2:15 neg split
1 x 50 1:00 strong

Sprint set
12 x 75 1:30 choice alt. 1easy/2fast

Warm down
4 x 50 1:00

Total: 4300

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