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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/20/17

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Warm up
4 x 100 1:40
3 x 50 stroke 1:10
4 x 100 1:30
6 x 25 stroke :40
4 x 100 kick 2:10

Freestyle set by Bert Bowers
Goal: Shoot for same times on hard swims
2x
1 x 25 easy :55
1 x 50 moderate :55
1 x 75 strong :55
2x
1 x 50 easy 1:15
1 x 75 moderate 1:15
1 x 100 strong 1:15
2x
1 x 25 easy :55
1 x 50 moderate :55
1 x 75 strong :55

IM/stroke set
2x
4 x 50 one of each stroke 1:10
8 x 25 two of each stroke :40

Freestyle pull set
1 x 300 long & strong 4:15
2 x 150 last 50 strong 2:05
4 x 75 descend 1:00

Warm down
4 x 50 1:00

Total: 4450

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