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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/28/18

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SCY

Warm up
1 x 300 4:30
3 x 100 1:45
6 x 50 1:00 choice
4 x 75 1:15

Kick set
1 x 300 6:45
1:00 [vertical kick]
4 x 50 1:15 fast

Main set
3x
1 x 100 1:45
1 x 75 1:30
1 x 50 1:15
1 x 50 1:15
1 x 75 1:30
1 x 100 1:45
[RD1 50s fast, RD2 75s fast, RD3 100s fast]
[All other swims mod w/perfect stroke]
[All swims choice]

Freestyle set
5 x 250 3:45 last 50 strong

Warm down
4 x 50 1:00

Total: 4500

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