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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/15/19

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Warm up
4 x 100 1:45
4 x 100 1:45 alt. 25st/25fr
6 x 50 :50 desc 1-3/4-6

Kick set
3 x 50 1:15
3 x 50 1:10
3 x 50 1:05
1 x 50 easy swim

Stroke set
4x
2 x 25 :45 perfect stroke
1 x 100 2:00 stroke/IM strong

Sprint set
4 x 50 1:30 fast
3 x 50 1:15 fast
2 x 50 1:00 fast
1 x 50 easy
[All swims choice]

Freestyle set
6 x 100 1:30 desc 1-3/4-6
5 x 100 1:25 neg split
4 x 100 1:20 strong

Warm down
4 x 50 1:00

Total: 4400

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