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  1. Sarasota Y Sharks Masters GOLD Workout 3/29/17

    by , March 28th, 2017 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:10
    4 x 75 1:10
    4 x 50 1:10 stroke
    4 x 25 :30 strong

    Kick set
    2x
    4 x 50 1:15 25fast/25easy
    4 x 25 :45 underwater dolphin

    IM/stroke/free sprint set
    2x
    1 x 50 1:30 easy
    1 x 200 3:15 90% broken @100 10secs
    1 x 50 1:30 easy
    1 x 100 1:45 90%
    1 x 50 1:30 easy
    1 x 50 1:00 90% RD1 best stroke
    1 x 50 1:30 easy
    1 x 50 1:00 90% RD1 worst stroke
    [RD1 IM/stroke, RD2 free]

    1 x 50 1:00 easy

    Free/pull set (Charles Denault's favorite set)
    3 x 100 1:40 mod
    1 x 125 1:40 last 25 strong

    2 x 100 1:40 mod
    2 x 125 1:40 neg split

    1 x 100 1:40 mod
    3 x 125 1:40 last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
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