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  1. Sarasota Y Sharks Masters GOLD Workout 10/30/17

    by , October 29th, 2017 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 150 2:45 50st/50fr/50st
    2 x 100 1:30
    4 x 75 1:15 choice

    Kick set
    4 x 100 2:15 last 25 fast

    Stroke set
    3x
    6 x 25 :40 IM order 2 of each
    1 x 200 3:30 IM

    Free/pull set
    12 x 50 :50 pacee
    2 x 200 3:00 long & strong

    Sprint set
    6x
    1 x 25 1:00 build to race pace
    1 x 25 1:00 blocks sprint 20

    Warm down
    4 x 50 1:00

    Total: 4100
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