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  1. Sarasota Y Sharks Masters GOLD Workout 1/15/18

    by , January 13th, 2018 at 03:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    6 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle/pull set
    1 x 400 5:45 long & strong
    2 x 200 3:00 neg split
    1 x 300 4:15 long & strong
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 neg split
    4 x 50 :45 strong

    Sprint set
    3x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [RD1 stroke, RD2/3 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
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