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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/27/18

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SCY

Warm up
4 x 150 2:30
4 x 75 1:30 IM/stroke
8 x 25 :30 strong

Kick set
4 x 50 1:15
10 x 25 :45 fast

Main set
1 x 75 1:30 easy
2 x 75 1:30 fast
1 x 75 1:30 easy
3 x 75 1:30 fast
1 x 75 1:30 easy
4 x 75 1:30 fast
[All swims choice]

Freestyle set
3 x 100 1:30
3 x 100 1:25
3 x 100 1:20
1 x 100 2:00 easy
[desc each group of 3]

3 x 75 1:10
3 x 75 1:05
3 x 75 1:00
1 x 75 2:00 easy
[desc each group of 3]

Warm down
4 x 50 1:00

Total: 4400

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