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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/4/18

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Warm up
2 x 200 3:15
8 x 25 :45 stroke
4 x 100 1:30
8 x 25 :30 strong

Kick set
1 x 100 2:15
8 x 25 :45 fast
1 x 100 2:15

Stroke set
6 x 75 1:30 stroke or IM
[#1/3/5 perfect stroke, #2/4/6 strong]

Sprint set
1 x 50 1:00 easy
6 x 25 :20 sprint
1 x 50 1:00 easy
8 x 25 :25 sprint
1 x 50 1:00 easy
10 x 25 :30 sprint
[All swims choice]

Freestyle set
5x
1 x 225 3:25 long & strong
1 x 75 1:05 strong

Warm down
4 x 50 1:00

Total: 4500

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