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  1. Sarasota Y Sharks Masters GOLD Workout 11/6/17

    by , November 3rd, 2017 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 1:40
    8 x 50 1:05 alt 1 stroke/1free

    Kick set
    2 x 200 4:30

    Free/pull set
    3x
    1 x 200 3:00 long & strong
    1 x 150 2:10 neg split
    1 x 100 1:30 last 25 strong
    1 x 75 1:10 build
    1 x 50 :50 strong
    1 x 25 :30 easy
    [Desc by rounds 1-3]

    Stroke set
    3x
    6 x 25 :40 drill/perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst]

    Warm down
    4 x 50 1:00

    Total: 4500
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