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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/12/18

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SCY

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

Kick set
3x
1 x 150 3:30
1:00 [vertical kick]

Main set
2x
2 x 25 :45 1easy/1fast
2 x 50 1:00 1easy/1fast
2 x 75 1:30 1easy/1fast
2 x 100 2:00 1easy/1fast
[RD1 stroke, RD2 choice]

Freestyle set
1 x 400 6:00 long & strong
1 x 200 3:00 neg split
1 x 300 4:30 long & strong
1 x 150 2:15 neg split
1 x 200 3:00 long & strong
1 x 100 1:30 neg split
1 x 100 1:30 long & strong
1 x 50 strong

Warm down
4 x 50 1:00

Total: 4350

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