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  1. Sarasota Y Sharks Masters GOLD Workout 8/27/18

    by , August 26th, 2018 at 09:02 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 200 4:30
    1:00 [vertical kick]
    8 x 25 :45 fast

    Freestyle set
    3 x 200 2:45 desc 1-3
    1 x 100 1:30 neg split
    2 x 200 2:50 long & strong
    2 x 100 1:25 long & strong
    1 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3

    Sprint set
    4 x 50 1:15 25sprint/25easy
    4 x 50 1:15 40sprint/10easy
    4 x 50 1:15 50sprint
    4 x 25 :45 12.5sprint/12.5easy
    4 x 25 :45 20sprint/5easy
    4 x 25 :45 25sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total:4400
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