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  1. Sarasota Y Sharks Masters GOLD Workout 8/21/17

    by , August 21st, 2017 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 2:00 IM/stroke
    8 x 50 1:00 desc 1-4/5-8

    Main set
    1 x 300 5:30 IM
    1 x 300 6:30 kick
    1 x 300 4:30 free
    1 x 200 3:30 IM
    1 x 200 4:30 kick
    1 x 200 3:00 free
    1 x 100 1:45 IM
    1 x 100 2:15 kick
    1 x 100 1:30 free

    Free/pull set
    2x
    1 x 400 5:45 long & strong
    8 x 50 :45 desc 1-4/5-8

    Warm down
    4 x 50 1:00

    Total: 4800
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