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  1. Sarasota Y Sharks Masters GOLD Workout 1/31/17

    by , January 30th, 2017 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 125 2:15
    3 x 75 IM 1:30
    3 x 50 choice 1:00
    3 x 75 1:15
    3 x 125 1:50

    Kick set
    6 x 75 last 25 strong 2:00

    IM/Stroke set
    2x
    1 x 100 50 fly/50 back1:45
    1 x 100 50 back/ 50 breast 1:45
    1 x 100 50 breast/50 free 1:45
    1 x 200 IM strong 4:00

    Free/pull set
    4 x 100 build to 85% 1:30
    1 x 200 85% 3:30
    4 x 75 build to 85% 1:05
    1 x 150 85% 2:40
    4 x 50 build to 85% :50
    1 x 100 85% 2:00
    4 x 25 build to 85% :30
    1 x 50 85% 1:00

    Warm down
    4 x 50 1:00 easy

    Total: 4500
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