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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/1/18

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Warm up
1 x 200 3:15
2 x 150 2:30
3 x 100 1:30
4 x 50 1:00 choice
6 x 25 :30 strong

Kick set
9 x 50 1:15 desc 1-3/4-6/7-9

Main set
2x
2 x 25 :45 perfect stroke
2 x 50 1:15 25fast/25easy
2 x 75 1:45 build
1 x 100 2:30 sprint

Freestyle set
1 x 300 4:30 long & strong
2 x 150 2:15 last 50 strong
3 x 100 1:30 desc 1-3
4 x 75 1:05 neg split
6 x 50 :45 strong

Warm down
4 x 50 1:00

Total: 4100

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