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  1. Sarasota Y Sharks Masters GOLD Workout 2/20/18

    by , February 19th, 2018 at 12:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 desc 1-4

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Sprint set
    2x
    1 x 50 1:20 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:20 fast
    [All swims choice]

    Free/pull set
    5x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast

    Warm down
    4 x 50 1:00

    Total: 4250
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