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  1. Sarasota Y Sharks Masters GOLD Workout 9/22/17

    by , September 21st, 2017 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    10 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    8 x 25 :40 sprint

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    6x
    1 x 75 1:20 easy
    1 x 75 1:20 sprint
    [All rounds are choice]

    Free/pull set
    4x
    1 x 200 3:00
    1 x 100 1:30
    1 x 50 :45
    [Desc each swim by round]

    Warm down
    4 x 50 1:00

    Total: 4600
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