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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/13/18

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SCY

Warm up
4 x 100 1:45
3 x 100 2:00 alt 25st/25fr
2 x 100 2:15 kick
8 x 25 :30 strong

Stroke set
3x
4 x 25 :45 IM order/stroke
1 x 100 2:00 IM/stroke

Sprint set
4x
4 x 25 :45
1 x 100 2:15
[RD1/3 100 is fast, RD2/4 25s fast]
[All swims choice]

Kick set
2x
1 x 75 1:45
1:00 [vertical kick]
3 x 25 :45 fast

Freestyle set
4 x 100 1:30 long & strong
3 x 100 1:25 desc 1-3
2 x 100 1:20 neg split
1 x 100 best effort

Warm down
4 x 50 1:00

Total: 4000

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