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  1. Sarasota Y Sharks Masters GOLD Workout 10/3/17

    by , October 2nd, 2017 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:45
    3 x 100 1:30
    6 x 50 1:05 2 of each stroke

    Kick set
    6 x 50 1:15
    8 x 25 :45 sprint

    Main set
    3x
    4 x 25 :40 drill
    4 x 25 :40 perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst]
    [Fly drill: Fly arms w/flutter kick]
    [Back drill: left arm only x 25, right arm only x 25]
    [Brst drill: Brst arms w/flutter kick]

    Free/pull set
    2 x 250 3:45 long & strong
    4 x 125 1:50 75mod/50strong
    10 x 50 :50 Alt 1easy/4strong

    Warm down
    4 x 50 1:00

    Total: 4150
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