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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/9/18

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SCY

Warm up
2 x 150 2:30
3 x 100 1:45 alt. 25st/25fr
4 x 75 1:15
3 x 50 :50 desc 1-3

Kick set
2x
1 x 100 2:15
1 x 75 1:45 build
1 x 50 1:15
1 x 25 :45 fast

Stroke set
3x
4 x 25 :45 IM order/stroke
1 x 100 2:00 IM/stroke

Sprint set
5 x 50 1:30 sprint
4 x 50 1:15 sprint
3 x 50 1:00 sprint
[All swims choice]

Freestyle set
3 x 150 2:15 desc 1-3
3 x 150 2:10 desc 1-3
3 x 150 2:05 desc 1-3

Warm down
4 x 50 1:00

Total: 4300

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