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  1. Sarasota Y Sharks Masters GOLD Workout 8/22/17

    by , August 22nd, 2017 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    4 x 100 1:30

    Kick set
    4 x 125 2:45 last 25 fast

    Main set
    4x
    1 x 50 1:00 25fast/25easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    2 x 25 :40 12.5fast/12.5easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    15 x 100 1:30 alt 2 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4500
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