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  1. Sarasota Y Sharks Masters GOLD Workout 2/16/17

    by , February 15th, 2017 at 11:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    1 x 150 IM 3:00
    3 x 100 1:30
    1 x 150 IM 3:00
    6 x 50 descend 1-3/4-6 :50

    Kick set
    1 x 200 4:30
    4 x 50 25fast/25easy 1:10
    8 x 25 sprint kick :45

    Freestyle pull set
    4 x 200 negative split 3:00
    1 x 100 95% 2:00
    2 x 200 descend 3:00
    1 x 100 95% 2:00
    1 x 200 moderate 3:00
    1 x 100 95% 2:00

    IM/stroke set
    2x
    1 x 150 IM 2:45
    2 x 50 stroke build 1:15
    4 x 25 stroke sprint :40

    Warm down
    4 x 50 1:00

    Total: 4400
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