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  1. sarasota Y Sharks Masters GOLD Workout 3/29/18

    by , March 28th, 2018 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    8 x 75 1:20
    8 x 50 1:00 choice

    Kick set
    6 x 75 1:40 last 25 fast

    Stroke set
    4x
    1 x 25 :40 perfect stroke
    1 x 50 1:10 build
    1 x 75 1:30 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    4x
    3 x 25 :45 desc 1-3
    1 x 25 :45 easy free
    1 x 50 1:15 fast
    [RD1/2 stroke, RD3/4 choice]

    Freestyle/pull
    2x
    1 x 200 3:00
    1 x 100 1:30
    1 x 50 1:00
    1 x 50 :50
    1 x 100 1:20
    1 x 200 2:40

    Warm down
    4 x 50 1:00

    Total: 4250
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