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  1. Sarasota Y Sharks Masters GOLD Workout 4/8/18

    by , April 8th, 2018 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    6 x 50 1:05 stroke
    8 x 25 :30 strong

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

    Stroke/IM set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:05 25fly/25back
    1 x 50 1:05 25brst/25free
    1 x 100 2:00 IM

    Freestyle/pull
    6 x 100 1:30 desc 1-3/4-6
    6 x 75 1:05 desc 1-3/4-6
    6 x 50 :45 desc 1-3/4-6
    6 x 25 :30 desc 1-3/4-6

    -OR-

    Meet swimmers
    4x
    1 x 25 :45 build to race finish
    1 x 25 :45 sprint 20

    4 x 50 2:00 fast choice

    Warm down
    4 x 50 1:00

    Total: 4200
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