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  1. Sarasota Y Sharks Masters GOLD Workout 9/25/17

    by , September 24th, 2017 at 10:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:45 25fist drill/25swim
    3 x 100 1:45 25st/25fr
    3 x 100 1:30

    Kick set
    1 x 400 8:30
    1 x 100 2:15 best effort

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    20 x 50 :50 hold strong pace
    Rest :30
    1 x 500 best effort holding pace

    Warm down
    4 x 50 1:00

    Total: 4400
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