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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/21/18

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Warm up
3 x 100 1:45
4 x 75 1:30 stroke/IM
3 x 100 2:15 kick
4 x 75 1:15
3 x 100 1:30
4 x 75 1:30 swim/kick/swim x 25

Main set
4 x 25 :45
4 x 50 1:15
4 x 100 2:00
4 x 50 1:15
4 x 25 :45
[Swim 1 easy, 3 strong in each group]
[All swims choice]

Freestyle set
3 x 50 :50
3 x 100 1:30
3 x 200 3:00
3 x 100 1:20
3 x 50 :45
[Desc each group 1-3]

Warm down
4 x 50 1:00

Total: 4500

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