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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/17/18

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Warm up
2x
1 x 200 3:15
1 x 150 2:45 50st/50fr/50st
1 x 100 1:30
1 x 50 1:00 choice

Kick set
3x
1 x 100 2:15
1:00 [vertical kick]
1 x 50 1:15 fast

Main set
4x
2 x 25 :45 build
2 x 25 :45 sprint 20, then easy
1 x 100 2:00 fast
[All swims choice]

Freestyle set
4 x 75 1:15 desc 1-4
4 x 150 2:15 last 50 strong
4 x 75 1:05 desc 1-4
4 x 150 2:05 last 50 strong

Warm down
4 x 50 1:00

Total: 4250

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