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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/10/19

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SCY

Warm up
2 x 150 2:30
8 x 25 :45 choice
3 x 100 2:15 kick
8 x 25 :45 choice
3 x 100 1:30

Main set
6 x 75 1:30 [1-3 stroke/4-6 choice]
6 x 50 1:05 [1-3 stroke/4-6 choice]
6 x 25 :30 [1-3 stroke/4-6 choice]
[Each group: desc 1-3/4-6]

Sprint set
2x
1 x 75 1:10 stroke
1 x 50 1:10 stroke
1 x 25 1:10 stroke
1 x 75 1:00 free
1 x 50 1:00 free
1 x 25 1:00 free
[All swims sprint]

Freestyle set
3 x 200 3:00 long & strong
3 x 200 2:45 neg split
1 x 200 best effort

Warm down
4 x 50 1:00

Total: 4400

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