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  1. Sarasota Y Sharks Masters GOLD Workout 10/13/17

    by , October 12th, 2017 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 strong

    Kick set
    3x
    4 x 25 :45 mod
    1 x 50 1:15 fast

    Stroke set
    4x
    4 x 25 :40 perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    2x
    4 x 150 2:15 neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
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