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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/31/19

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SCY

Warm up
1 x 200 3:15
2 x 150 2:30
3 x 100 1:45 alt. 25st/25fr
4 x 50 1:00 choice

Kick set
2x
1 x 100 2:15
1:00 [vertical kick]
4 x 25 :45 fast

Main set
3x
3 x 75 1:30 1easy/2fast
3 x 50 1:00 1easy/2fast
3 x 25 :30 1easy/2fast
[RD1 75s stroke, RD2 50s stroke, RD3 25s stroke]
[All other swims choice]

Freestyle set
1 x 100 1:30 mod
2 x 150 2:15 last 50 strong
3 x 200 3:00 desc 1-3
2 x 150 2:05 last 50 strong
1 x 100 best effort

Warm down
4 x 50 1:00

Total: 4350

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