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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/4/19

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

Kick set
1 x 200 4:30
3 x 100 2:15 desc 1-3

Sprint set
3x
1 x 25 :45 easy
1 x 25 :30 fast
1 x 25 :45 easy
1 x 50 1:00 fast
1 x 25 :45 easy
1 x 75 1:30 fast
1 x 25 :45 easy
1 x 100 2:00 fast
[All swims choice]

Freestyle set
2 x 250 3:45 long & strong
5 x 100 1:30 neg split
10 x 50 :45 strong and consistent

Warm down
4 x 50 1:00

Total: 4250

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