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  1. Sarasota Y Sharks Masters GOLD Workout 3/22/17

    by , March 21st, 2017 at 04:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    4 x 75 IM/stroke 1:30
    6 x 50 desc 1-3/4-6 :50

    Kick set #1
    2 x 200 4:30

    IM/stroke set
    4x
    3 x 25 stroke :40
    1 x 75 IM/stroke strong 1:30
    RD1 fly, RD2 back, RD3 brst, RD4 choice

    Kick set #2
    12 x 25 :40
    Alt 1 underwater dolphin/1 surface kick

    Free/pull set
    1 x 300 long & strong 4:20
    4 x 75 last 25 strong 1:10
    6 x 50 desc 1-3/4-6 :50
    4 x 75 last 50 strong 1:10
    2 x 150 last 100 strong 2:10

    Warm down
    4 x 50 1:00

    Total: 4500
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