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  1. Sarasota Y Sharks Masters GOLD Workout 4/11/18

    by , April 10th, 2018 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    8 x 75 1:15
    8 x 50 1:00 Alt 1free/1stroke
    8 x 25 :30 choice

    Kick set
    2 x 150 3:15
    8 x 25 :45 fast

    Sprint/Meet swimmers set
    4 x 100 2:00 alt 1easy/1fast
    6 x 50 1:05 alt 1easy/1fast
    8 x 25 :45 alt 1easy/1fast
    rest 1:00
    1 x 100 race pace
    [All swims choice]

    Freestyle/pull set
    4x
    1 x 75 1:10 mod
    1 x 150 2:10 neg split
    1 x 75 1:10 strong

    Warm down
    4 x 50 1:00

    Total: 4100
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