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  1. Sarasota Y Sharks Masters GOLD Workout 4/12/18

    by , April 11th, 2018 at 05:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    8 x 25 :40 stroke
    3 x 100 1:30
    4 x 50 :50 desc 1-4

    Kick set
    1 x 200 4:30
    3 x 100 2:15 desc 1-3

    Sprint/Meet swimmers set
    1 x 200 4:30 fast broken 10secs at 100
    2 x 100 3:00 fast broken 5secs at 50
    3 x 50 2:00 #1fast, 2easy, 3fast
    4 x 25 :45 all fast
    [All swims choice]

    Freestyle/pull set
    8 x 100 1:30 desc 1-4/5-8
    8 x 75 1:05 neg split
    8 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4250
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