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  1. Sarasota Y Sharks Masters GOLD Workout 3/30/18

    by , March 29th, 2018 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 50 1:05 stroke
    3 x 100 1:30
    8 x 25 :30 choice

    Kick set
    1 x 200 4:30 kick
    4 x 50 1:15 kick
    1 x 100 2:15 kick
    4 x 25 :45 kick fast

    IM set
    4 x 50 1:00 IM order
    2 x 200 3:30 IM
    4 x 25 :45 IM order
    2 x 100 1:45 IM

    Freestyle/pull
    1 x 300 4:30 long & strong
    2 x 150 2:15 neg split
    3 x 100 1:30 last 25 strong
    4 x 75 1:05 desc 1-4
    6 x 50 :45 be consistent
    12 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. 3|28|18 scm

    3|28:
    3 x 200IMK on 5:00
    • arms down on bk kick
    • 12.5m UWDK/12.5m UWalantis on fl kick
    • board/snorkel on br and fr kick


    dryland:
    400m run 1:23

    3|29 drylands:
    400m run 1:19.70 :-)

    Updated March 29th, 2018 at 02:58 PM by __steve__

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