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  1. Sarasota Y Sharks Masters GOLD Workout 3/27/18

    by , March 26th, 2018 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    6 x 25 :40 stroke
    3 x 100 1:30
    4 x 25 :30 strong

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

    Stroke set
    2x
    4 x 25 :40 IM order perfect stroke
    1 x 100 1:50 IM
    3 x 25 :40 IM order perfect stroke
    1 x 75 1:30 IM

    Freestyle/pull set
    2 x 150 2:15
    4 x 75 1:10
    2 x 150 2:10
    4 x 75 1:05
    2 x 150 2:05
    4 x 75 1:00

    Sprint set
    6x
    1 x 25 :45 easy
    1 x 50 1:15 sprint
    [RD1-3 stroke, RD4-6 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
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