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  1. Sarasota Y Sharks Masters GOLD Workout 10/5/17

    by , October 4th, 2017 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    4 x 50 1:05 stroke
    4 x 25 :30 choice

    Kick set
    1 x 200 4:30
    4 x 50 1:15 25fast/25easy

    Stroke/IM set
    3x
    2 x 25 :40 drill
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 best stroke, RD2/3 choice stroke, no free]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: one arm only x 25, left arm only x 25]
    [Brst drill: brst arms w/flutter kick]

    Free/pull set
    4 x 150 2:15 75mod/75strong
    4 x 125 1:50 75mod/50strong
    4 x 100 1:30 75mod/25strong
    4 x 75 1:00 all strong

    Sprint set
    6x
    1 x 25 1:00 easy
    1 x 50 1:00 sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4300
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