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  1. Sarasota Y Sharks Masters GOLD Workout 3/27/17

    by , March 23rd, 2017 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10
    8 x 50 alt 2st/2fr 1:00
    2 x 100 1:30
    8 x 25 alt 2st/2fr :40
    1 x 200 3:00

    Kick set
    3x
    1 x 100 2:15
    1 x 50 fast kick 1:15

    IM/stroke
    3x
    6 x 25 stroke :40
    1 x 50 stroke strong 1:20
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    1 x 400 long & strong 6:00
    1 x 300 neg split 4:30
    1 x 200 last 50 strong 3:00
    1 x 100 mod 1:30
    1 x 100 mod 1:20
    1 x 200 last 50 strong 2:40
    1 x 300 neg split 4:00
    1 x 400 best effort 5:20

    Warm down
    4 x 50 1:00

    Total: 4450
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