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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/6/18

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SCY

Warm up
4 x 75 1:15
3 x 100 1:45
4 x 75 1:30 IM/stroke
3 x 100 1:30

Kick set
3x
1 x 75 1:45
1:00 [vertical kick]
1 x 75 1:45 fast

Main set
2x
1 x 100 2:00
2 x 75 1:30
3 x 50 1:15
4 x 25 :45
[RD1 75s & 25s fast, RD2 100 & 50s fast]
[All other swims perfect stroke]
[All swims choice]

Freestyle set
6x
1 x 100 1:30
1 x 75 1:05
1 x 50 :45
1 x 25 :30

Warm down
4 x 50 1:00

Total: 4350

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