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  1. Sarasota Y Sharks Masters GOLD Workout 10/23/17

    by , October 21st, 2017 at 10:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    4 x 75 1:45 last 25 fast

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

    Free/pull set
    2 x 300 4:15 long & strong
    2 x 200 2:45 neg split
    2 x 100 1:20 desc
    2 x 50 :45 strong

    Sprint set
    3 x 50 1:30 best stroke fast
    1 x 50 1:30 easy
    3 x 50 1:30 free fast
    1 x 50 1:30 easy
    3 x 50 1:30 choice fast
    [Be consistent on all 3 fast swims per group]

    Warm down
    4 x 50 1:00

    Total: 4250
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