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

    by , October 9th, 2017 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice

    Kick set
    6 x 75 1:45 last 25 fast

    Sprint set
    10 x 75 1:15 choice stroke or free
    [Alt 1 easy, 1 sprint]

    Stroke set
    4 x 125 2:30 IM [1-50fly, 2-50back, 3-50brst, 4-50choice]
    4 x 75 1:30 IM desc 1-4 [no free]

    Free/pull set
    6 x 150 2:15 desc 1-3/4-6
    6 x 75 1:05 desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4650
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