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  1. Sarasota Y Sharks Masters GOLD Workout 10/9/17

    by , October 6th, 2017 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    6 x 25 :40 stroke
    3 x 100 1:30
    6 x 25 :30 choice

    Kick set
    1 x 200 4:30
    6 x 25 :40 sprint kick

    Free/pull set
    1 x 400 6:00
    1 x 300 4:30
    1 x 200 3:00
    1 x 100 1:30
    1 x 100 1:20
    1 x 200 2:40
    1 x 300 4:00
    1 x 400 5:20

    Stroke set
    6x
    7 x 25 :40
    [1/2 perfect stroke, 3/4 build, 5/6 sprint, 7 easy]
    [RD1 fly, RD2 choice, RD3 back, RD4 choice, RD5 brst, RD6 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
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