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  1. Sarasota Y Sharks Masters GOLD Workout 1/25/18

    by , January 24th, 2018 at 11:01 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    12 x 25 :40 stroke

    Kick set
    1 x 200 4:30
    1 x 100 2:15
    2 x 50 1:15
    4 x 25 :45 fast

    Stroke set
    2x
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 25 :40 free
    1 x 200 3:30 IM strong

    Freestyle/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:25 last 25 strong
    3 x 100 1:20 neg split

    Sprint set
    2x
    3 x 25 :20
    3 x 25 :25
    3 x 25 :30
    3 x 25 :35
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4300
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