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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/18/18

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Warm up
4 x 100 1:45
8 x 25 :45 stroke
4 x 100 1:30
8 x 25 :30 strong

Kick set
1 x 100 2:15
8 x 25 :45 fast
1 x 100 2:15

Stroke set
8 x 75 1:30 IM or stroke
[mod-build-strong x 25]

Sprint set
1 x 50 1:00 easy
6 x 25 :25 sprint
1 x 50 1:00 easy
8 x 25 :30 sprint
1 x 50 1:00 easy
10 x 25 :35 sprint
[All swims choice]

Freestyle set
1 x 100 1:30 mod
1 x 200 3:00 neg split
1 x 300 4:30 long & strong
1 x 300 4:15 long & strong
1 x 200 2:45 neg split
1 x 100 best effort

Warm down
4 x 50 1:00

Total: 4350

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