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  1. Sarasota Y Sharks Masters GOLD Workout 8/14/17

    by , August 13th, 2017 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY season is upon us...going to miss that long pool!

    Warm up
    4 x 150 2:30
    4 x 100 1:30
    8 x 25 :40 stroke

    Kick set
    1 x 200 4:30
    8 x 25 :45 sprint

    Stroke set
    4x
    3 x 25 :45 stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 breast, RD4 choice]
    [IMs: RD1 50 fly, RD2 50 back, RD3 50 brst, RD4 50 free]

    Free/pull set
    4 x 300 4:15 neg split
    4 x 150 2:10 last 50 strong
    4 x 75 1:05 desc

    Warm down
    4 x 50 1:00

    Total: 4700
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